Practiced 10 km running program
In 2 months, I even shaved 2 minutes off my personal best of 10 km with this training program. I went from about 40 minutes to about 38 minutes in 8 weeks. Try my program – advanced 10 km running program
Who is the advanced 10 km running program aimed at?
I myself ran a program that was very similar to this. I have since optimized it a bit. Whether you cut 1 or 4 minutes off your personal best is impossible to say. There are many other factors that come into play – factors that I have no control over.
You can expect to train hard. You can expect to have fun and you can expect a relatively varied training with a focus on quality running.
- You’re not looking for a quick fix – you know it takes time to get faster
- You are committed to following the program – neither running more nor less.
- You can already run 10 km faster than 50 minutes
If you cannot meet these conditions, or you just don’t feel like this program, there are also a lot of other 10 km running programs at this link.
Types of training included in the program
You will become familiar with these types of running training:
- Interval training
- Tempo race
- Progressive race
- Easy run
- Recovery run
Other 10 km programs: 10 km for beginners – 10 km very advanced
The program itself
|
Day 1 |
Day 2 |
Day 3 |
Day 4 |
|
| Week 1 | 8x800m, 1 min. | 6 km tempo run | 6 km progressive | |
| Week 2 | 4x2000m, p. 3 min | 8 km tempo run | 3 km easy run | 9 km progressive |
| Week 3 | 10x400m, 2 min. | 2×4 km time trial | 3 km easy run | 12 km progressive |
| Week 4 | 3x2500m, 1 min rest | 5 km tempo run | 10km test | |
| Week 5 | 6x1000m, 1 min. | 14 km recovery run | 9 km progressive | |
| Week 6 | 3x2000m, 3 min. | 8 km tempo runb | 3 km easy run | 12 km progressive |
| Week 7 | 6 km tempo run | 3 km easy run | 15 km progressive | |
| Week 8 | 2x4000m, 1 min. | 12 km progressive run | 10 km |
If you have any questions, you can ask them below.