- Train with 3 runs per week, making sure to vary them to develop different skills.
- Work on speed with intervals and progressive runs to get the body used to running at a steady pace.
- Don’t neglect recovery, nutrition, and if you want (and can) incorporate cross-training and stretching sessions to the program.
You started from zero and now you can run 5K consecutively without stopping. What’s next? Now you definitely don’t want to stop and aim for 10K. What you need is to follow a well-structured training plan that aligns with your new goal: running at a consistent pace of 6 minutes per km. In 8 weeks, you should be ready to test yourself, improving gradually to avoid setbacks and injuries.
How to structure your training plan (with 3 runs per week)
To succeed you need to vary your workouts to develop different skills that will make you stronger, more resilient, and faster. To do this:
- Work on speed once a week to get the body used to running at a brisk pace without exerting too much effort;
- Test the race pace in training to get familiar with the pace you will need to maintain in the 10K:
- Dedicate the weekend to the longest run of the week, which will help you build endurance and keep your legs strong.
Example of a typical week
Monday rest or do a light activity, maybe take the opportunity to do some stretching.
Tuesday work on speed with intervals, for example:
- 6x 400m at 5:30 min/km with 1 minute walking recovery;
- 3x 1 km at 5:45 min/km with 2 minutes recovery.
An alternative to intervals could be a progressive run, such as running 5-6km starting at 6:30 min/km and gradually accelerating to 6:00 min/km.
Wednesday rest
Thursday run for 4-5km (until you get to 8km toward the end of your training) testing the race pace, then 6 min/km.
Friday rests
Saturday or Sunday long easy run until you can manage to run the 10km comfortably without difficulty.
Extra tips
On rest days, you can always add cross-training sessions: Pilates is highly recommended as it helps with stretching and strengthening muscles. Don’t neglect recovery and nutrition: a tired, fatigued, and undernourished body won’t be able to perform and get you where you want to go.