If you’re looking to improve your 10k running pb, then the first step is to follow a structured running plan. Not only will this give your running training more purpose, but it will help to ensure you have the correct balance between training stress and recovery, so you achieve more consistent progression.
In this section you’ll find links to some 10k training plans that I’ve put together, using the same formula that I use with my own training.
Running a faster 10k
As with anything, if you train consistently and purposefully, using key training methods you will improve your 10k running performance. The problem is, most runners don’t always run with a purpose – other than hitting their weekly mileage target.
So what does it take to run a fast 10k time?
Firstly you need to run consistently, making sure to run enough mileage – and at the right intensity – to build aerobic fitness, conditioning and improve your running efficiency.
But, that’s not enough on it’s own, you also need to include some specific training to improve your ability to sustain a fast running pace throughout a 10k. A good approach is to include some tempo and threshold training. This involves running at a sustained faster pace for longer intervals, normally lasting anywhere from 10 to 20minutes – sometimes longer.
While paying attention to running mileage and improving our ability to sustain a good running pace is a very good starting point, we can take this one stage further by adding in some high intensity interval training (HIIT).
Not only does HIIT training have many health benefits, but it’s a great way to ramp up your running performance. Essentially, this involves running short intervals, at speeds that are slightly faster than your current 10k, and often closer to 5k running pace.
It’s also beneficial to include some even faster intervals along with specific hill running training to provide additional strength training benefits.
The important point is: running a fast 10k is not just about mileage, you also need to include some faster interval based training.
While, running fast intervals are beneficial, to get the most from these they need to be specific, purposeful and targeted towards our own individual goals.
Below I’ve included links to some 10k running training plans that, I’ve put together to help you to improve your 10k running performance.
8-12 Week 10k Running Plans
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Aimed at runners who’ve consistently run 20-25miles/week and have some experience of intervals, hill running training, threshold training. Ideally, with experience of completing 1-2 quality workouts per week.
The Intermediate 10k plan is for runners with a history of consistently running 25-35miles/week. Ideally, with experience of running 1-2 quality training sessions per week, such as hills, intervals, and threshold/tempo training runs.
The Advanced 10k running plan is aimed at runners with a strong base level of running fitness. Who’ve consistently run 45+miles/week, including 2-3 quality training sessions per week such as intervals, hills and threshold runs.
The Elite 10k running plan is aimed at runners that have consistently run 50-60miles/week of training. Ideally, you should be used to running 2-3 quality training sessions per week, including intervals, hills, and threshold training.