{"id":72471,"date":"2014-07-14T12:29:16","date_gmt":"2014-07-14T10:29:16","guid":{"rendered":"https:\/\/runlovers.it\/2014\/training-program-to-improve-in-the-10k\/"},"modified":"2023-07-11T10:36:34","modified_gmt":"2023-07-11T08:36:34","slug":"training-program-to-improve-in-the-10k","status":"publish","type":"post","link":"https:\/\/runlovers.it\/en\/2014\/training-program-to-improve-in-the-10k\/","title":{"rendered":"Training program to improve the 10K"},"content":{"rendered":"

The 10K is one of the most classic distances in the running world. It’s the first race you run when you decide to move from solo training to a real race. So if you want to try to deal with your first race or if you want to improve your time on the 10,000 m, here is a simple training program focused on the 10 Km.<\/p>\n

The different types of training session<\/h2>\n

The sessions are basically 3.
\nThe first training session is the Long Run<\/strong>. It’s slow and steady paced runs at the same or longer duration as the race. They are used to train endurance.
\nThe second training session is the Intervals<\/strong>. Shorter than the race and very useful to train speed.
\nThe third training session is the Rest<\/strong>. It is the most underrated activity, but it makes all the difference. When the program calls for rest, you simply rest your legs and wait for the next scheduled day.<\/p>\n

Weekly schedule<\/h2>\n

After learning the types of sessions we move on to a training program. First we set up a schedule that includes a minimum of 4 training sessions per week.
\nIn addition to this, it’s important to identify the road where you want to train. If you have an athletic field available, use it. Alternatively, locate a 400 m (a quarter mile) flat course for your intervals.<\/p>\n

The typical week<\/h2>\n\n\n\n\n\n\n\n\n\n
Monday<\/td>\nRest<\/td>\n<\/tr>\n
Tuesday<\/td>\nShort Intervals 10X400 m – Recovery 1’10”<\/td>\n<\/tr>\n
Wednesday<\/td>\nSlow Run 12 Km (or Rest)<\/td>\n<\/tr>\n
Thursday<\/td>\nLong Intervals 8X1000 m – Recovery 400 m Very Slow<\/td>\n<\/tr>\n
Friday<\/td>\nSlow Run 13 Km (or Rest)<\/td>\n<\/tr>\n
Saturday<\/td>\nSlow Run 13 Km + 5 100 m increasing speed with 100 m Recovery<\/td>\n<\/tr>\n
Sunday<\/td>\nProgressive Medium Run 13 Km (Start 30″ slower than the Race pace and finish the session at Pace planned for the Race)<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

 <\/p>\n

This is a basic program to train the various characteristics needed to run a 10K in the right way.
\nIdeally, follow a program of at least 6 weeks. So take this table and replicate it, adjusting the sessions, keeping the distance per week more or less the same.
\nAs an example, another typical week might be this one:<\/p>\n\n\n\n\n\n\n\n\n\n
Monday<\/td>\nRest<\/td>\n<\/tr>\n
Tuesday<\/td>\nShort distance intervals 15X200 m – Recovery 1’00<\/td>\n<\/tr>\n
Wednesday<\/td>\nSlow Run 13 Km (or Rest)<\/td>\n<\/tr>\n
Thursday<\/td>\nLong distance intervals 10X800 m – Recovery 2’00<\/td>\n<\/tr>\n
Friday<\/td>\nSlow Run 13 Km (or Rest)<\/td>\n<\/tr>\n
Saturday<\/td>\nSlow Run 13 Km + 5x 100 m increasing speed with 100 m Recovery<\/td>\n<\/tr>\n
Sunday<\/td>\nSlow Run 5 Km + Medium Run 5 Km + Fast Run 5 Km<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

The paces<\/h2>\n

To determine the speed of the sessions take a Basic Pace as a reference, which will be the pace to keep in your 10 km race. Starting from that pace add or subtract seconds per km according to the following:<\/p>\n

Short Distance Intervals<\/strong>: 15 to 20 seconds faster than the Basic Pace
\nLong Distance Intervals<\/strong>: it’s your Basic Pace<\/p>\n

Fast Run<\/strong>: 10 seconds slower than the Basic Pace
\nMedium Run<\/strong>: 20 to 25 seconds slower than the Basic Pace
\nSlow Run<\/strong>: 30 to 45 seconds slower than the Basic Pace<\/p>\n

(Photo Credits mnemonic<\/a>)<\/p>\n

Edit (August 4, 2016): Since there are some repeating comments and requests I add a small edit hoping to clear the remaining doubts.<\/strong><\/p>\n

Item 1. The number of training sessions<\/strong> – As specified in the article, the number of sessions recommended by this program is 4. For those who want to do more, I added optional slow running sessions. Slow running is intended to be a light workout where little effort is made so that you can perform at your best the next day with the more strenuous session.
\nItem 2. The basic pace<\/strong> – It’s the speed that corresponds to your goal in the 10 km. Do you want to do the 10 Km in 50′ ? It will be 5′ per Km. Do you want to make them in 45′ ? It will be 4’30 per Km. For those who have no idea of their base speed, they can run a 10 Km with good effort and rely on that result to calculate their base speed.
\nItem 3. The commitment required<\/strong> – This is a training program designed for those who already run and want to improve on the 10 Km. For beginners, here on Runlovers there are useful tips.
\nItem 4. Warm-up<\/strong> – I recommend a well-done warm-up for interval sessions. For extended running sessions, you can use the first km as a warm-up starting slow and increasing slowly until you reach the pace you need to keep during the session.<\/p>\n","protected":false},"excerpt":{"rendered":"

The 10K is one of the most classic distances in the running world and very often the first race one takes on. Here’s how to train it to improve speed<\/p>\n","protected":false},"author":24,"featured_media":55277,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":true,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[15122,15146],"tags":[15427,15239,17308,15789,16224,15149],"class_list":{"0":"post-72471","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-technique","8":"category-training-programs","9":"tag-10-km-en","10":"tag-contests","11":"tag-runway","12":"tag-speed-en-2","13":"tag-tables","14":"tag-training-en"},"yoast_head":"\nTraining program to improve in the 10K<\/title>\n<meta name=\"description\" content=\"A few pointers and a very simple table for 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L'avvento dei cellulari gli ha complicato enormemente la vita in quanto non trova pi\u00f9 cabine all'interno delle quali cambiarsi. E i parcheggi delle aree di servizio sono luoghi per scambisti quindi l'operazione risulta essere altamente pericolosa. Ogni tanto parte in missione per conto di diomede, suo vicino di casa, e va a correre maratone e gare di trail di lunghezza spropositata. Ha un'insana passione per le storie sulla corsa e tende a riproporle, anche qui dentro, conciliando il sonno del pubblico.","url":"https:\/\/runlovers.it\/en\/author\/giacomo\/"}]}},"jetpack_featured_media_url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2014\/07\/Programma-10-KM.jpg?fit=3254%2C2583&quality=75&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/72471","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/users\/24"}],"replies":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/comments?post=72471"}],"version-history":[{"count":4,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/72471\/revisions"}],"predecessor-version":[{"id":76720,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/72471\/revisions\/76720"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/media\/55277"}],"wp:attachment":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/media?parent=72471"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/categories?post=72471"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/tags?post=72471"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}