10 km running programs

Here you will find a number of 10 km running programs- se video introduktion .

There is nothing as nerve-wracking as focusing on setting a new personal record in the 10 km distance.

It is a distance that requires a huge training of your lactic acid threshold.

Unlike marathon training, there is more speed in 10 km training, and you will often have interval training and threshold training included.

• First time – beginner – 8 weeks – 3 weekly workouts
• Under 60 min – beginner – 8 weeks – 3 weekly workouts
• Under 60 min – beginner – 12 weeks – 3 weekly workouts
• Under 50 min – easy practice – 8 weeks – 4 weekly workouts
• Under 50 min – easy practice – 12 weeks – 4 weekly workouts
• Under 40 min – practiced – 8 weeks – 5 weekly workouts
• Under 40 min – practiced – 12 weeks – 5 weekly workouts
• Under 38 min practiced – 8 weeks – 4 weekly workouts
• Under 37 min – expert – 8 weeks – 6 weekly workouts
• Under 37 min – expert – 12 weeks – 6 weekly workouts
• Under 36 min – expert – 8 weeks – 4 weekly workouts

What you need to know before choosing a 10 km program

• I highly recommend you see my overview of all programs, where you will find answers to questions about the number of weeks in the 10 km programs, the amount of training and your level.
• Know your deadlines (or keep the window open in another tab while you study your new 10 km running program). Then you will get the most out of your training. It is absolutely essential to follow the tempo.
• If you are in doubt whether to be an ambitious program or the easy program, you should always choose the easy program.
• Even if you feel energetic during the workout, you should not increase the pace. There is a physiological reason behind sticking to the pace suggested by the program.
• Feel free to adjust the program to suit you, or use it as I suggest.

Building 10 km running programs

The physiology behind the 10 km distance

The 10 km distance can be disgusting. Unlike the 5 km distance, you do not train as much in oxygen deficit, which is why the most intensive part of the training can be omitted (speed training). In the basic phase, which will typically be over the winter, you as a 10 km runner will have a great focus on getting many kilometers in your legs, which will increase your endurance. In addition, your focus will be to train around your acid limit, in order to precisely move this, as it is fatal for the 10 km distance. 2-3 months before your competition, the focus changes from endurance and acid training to having a primary focus on acid training and a secondary focus on VO2-max training. VO2-max training is most often done as interval training. The training is intensified. 1-2 months before the competition, the focus is primarily on VO2-max to move the last percentages in your maximum oxygen uptake.

Practical in relation to the programs

Like all other running programs, you will find that 1-2 weeks before your competition, the intensity and amount of kilometers are reduced. Even if you feel fully recovered, you should not run extra runs. Follow the program. It is important that you are fully recovered before your competition.

All running programs on this page use five types of running (easy running, marathon pace, tempo running, VO2-max training and speed training. You will find that the 10 km programs focus a lot on tempo running and VO2-max training. 8-12 weeks before your competition, you can clearly improve the most by focusing on these two parameters. There will of course also be other training, as VO2-max training and tempo running alone will increase the risk of injury.

You can move around the days as you see fit, but make sure to get maximum rest after your quality sessions, which consist of long runs, interval training, and tempo runs.

Every 4th week is a recovery week. It is important that you adhere to this. If you skip the recovery week, you will not achieve the same results from your training. The number of kilometers increases approximately 5-10% weekly. However, this varies, as the intensity is also varied week by week.