10k Training Plan Elite

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Below is a 10k training plan for runners who have high level of interval and hill training, and have completed a significant amount aerobic base training – ideally a history of training a minimum of 50-55miles/week.

Below the training plans is information about recovery periods and target heart rates for each session.

 

Day Week 1 week 2 Week 3 week 4
Monday 4M Easy 6M Easy 4M Easy Rest Day
Tuesday 3 x 3000m (10k pace) 7 x 1200m (5k pace) 6 x 1600m (10k pace) 12 x 500m (Mile pace)
Wednesday 10M Steady 10M Steady 10M Steady Rest Day
Thursday 8 x Long Hills 16 x Short hills 8 x Long Hills 6M Steady
Friday 4M Easy Rest Day 4M Easy Rest Day
Saturday 30 min Tempo 4 x 10 min Tempo 30 min Tempo 25 min Tempo
Sunday 16M Easy Pace 16M Easy Pace 16M Easy Pace 14M Easy Pace

 

Day Week 5 week 6 Week 7 week 8
Monday 4M Easy Pace 6M Easy Pace 4M Easy Pace Rest Day
Tuesday 5 x 2000m (10k pace) 8 x 1000m (3k pace) 6 x 1600m (10k pace) 10 x 400m (Mile pace)
Wednesday 10M Steady 10M Steady 10M Steady 6M Easy Pace
Thursday 16 x Tempo Hills 8 x Long hills 16 x Tempo Hills 6 x 1000m (10k pace)
Friday 4M Easy Pace Rest Day 3M Easy Pace 3M Easy pace
Saturday 30 min Tempo 4 x 10 min Tempo 30 min Tempo Rest Day
Sunday 16M Easy Pace 16M Easy Pace 16M Easy Pace 10K Race

 

  • 1) Rest Intervals: 10k pace = 60sec jog rec, 5k pace = 200m jog rec, 3k/mile pace = 400m jog rec
  • 2) Short Hills: 50-60sec up moderate gradient (5k pace), jog down rec
  • 3) Long Hills: 1:45-2:00min up moderate gradient (10k pace), jog down rec
  • 4) Tempo Hills: See tempo Hill section on Hill training page.
  • 5) Tempo: 10mile race pace – approximately 85-90%HRmax, recoveries = 2-3mins easy.
  • 6) Steady: Approximately 75-80% HRmax
  • 7) Easy: Approximately 70-75% HRmax
  • 8) Warm-up/cool-down: 1-2miles warm-up and cool down for all interval, hill and tempo training.