10k training plan

Christo · 27 Apr 2007 at 00:20

I am running the British 10k Run on 1st July, I ran this last year (In 30 degree heat!) and it was fantastic. However since then I have done pretty much no form of exercise so am starting off slowly. I ran it in an hour last year, which was pretty poor I know, but I had only trained for 3 weeks and this time I intend to clock a decent time. (Around the 40-45 minute mark.)

So I was wondering if any of the runner on here could let me know if my training plan looks ok? I will try to stick to it but I am sure I will have to change it as I go on but does it seem realistic?

I did a similar training plan last time - up to the 3 week point - ie I could run about 1/2 hour without stopping.

(The Stretch & strength means some pressups/situps and rest basically).
(And the numbers are minutes without stopping!)

ps - and a quick side question - were I to do pressups/situps/pull ups during that period and I ate correctly would it give much benefit 'muscle wise'. Its just more conveinient/cheaper than joining a gym and isnt my main objective(but would be nice of course)

April 23 mon 5
24 tues 8
25 weds Stretch & strength
26 thurs 10
27 fri 12
28 sat Stretch & strength
29 sun 14
30 mon 16
May 1 tue Stretch & strength
2 wed 18
3 thu 20
4 fri 22
5 sat Stretch & strength
6 sun Away
7 mon 24
8 tue 26
9 wed Stretch & strength
10 thu 28
11 fri 30
12 sat Stretch & strength
13 sun Easy 30
14 mon Interval 20
15 tue Stretch & strength
16 wed Easy 32
17 thu Interval 22
18 fri Stretch & strength
19 sat Easy 34
20 sun Interval 24
21 mon Stretch & strength
22 tue Easy 36
23 wed Interval 26
24 thu Stretch & strength
25 fri Easy 38
26 sat Interval 28
27 sun Stretch & strength
28 mon Easy 40
29 tue Interval 30
30 wed Stretch & strength
31 thu Easy 40
June 1 fri Interval 32
2 sat Stretch & strength
3 sun Easy 42
4 mon Interval 34
5 tue Stretch & strength
6 wed Easy 44
7 thu Interval 36
8 fri Stretch & strength
9 sat Easy 46
10 sun Interval 38
11 mon Stretch & strength
12 tue Easy 48
13 wed Interval 40
14 thu Stretch & strength
15 fri Easy 50
16 sat Interval 42
17 sun Stretch & strength
18 mon Fast 50
19 tue Interval 44
20 wed Stretch & strength
21 thu Fast 50
22 fri Interval 46
23 sat Stretch & strength
24 sun Fast 50
25 mon Interval 48
26 tue Stretch & strength
27 wed Fast 50
28 thu Easy 50
29 fri REST
30 sat REST
July 1 sun RACE

wassap · 27 Apr 2007 at 08:47

I was in a similar situation to yourself, not mega fit, but not unfit either, my problem has been the long gaps in between fit periods in my life!

I started running again in January, and im currently upto 10 miles in one run, times are rubbish (1hr45 for the 10 miler).

I didnt really work to a plan, i just tried pick a couple of routes of varying distances and tried to complete them by hook or crook, i also added 1km every week to my distance.

Stretching is definately key when you start out, esp in the winter, i dont think its so critical in this weather mind.

The best advice i got from here, was just to try and keep running no matter what, sod the times, you can improve them later, first build up your stamina levels.

Christo · 27 Apr 2007 at 10:42

10 miles is pretty impressive! What are you training for?

Thats the thing, up until the 13th June I am gradually building up to be able to run 30 minutes, no matter the distance. Then after than I am working on speed as well as improving my stamina - ie interval workouts alongside stamina. I feel I need to set a schedule like this as I like having a target to achieve each time I run.

tedaC · 27 Apr 2007 at 10:44

Its 10k - about 6mile -

I did one last year with absolutely no training - did it in hust over 1 hr - probably not a ood time for you"fit" guys but for a 10 a day smoker with no training at all - i was quite proud

wassap · 27 Apr 2007 at 10:50

Chrisp7 said:
10 miles is pretty impressive! What are you training for?

Thats the thing, up until the 13th June I am gradually building up to be able to run 30 minutes, no matter the distance. Then after than I am working on speed as well as improving my stamina - ie interval workouts alongside stamina. I feel I need to set a schedule like this as I like having a target to achieve each time I run.

I was aiming for the GNR but i forgot to register

, im going for the great south run instead now.

ojo · 27 Apr 2007 at 11:03

Where are your rest days?

You could be training too hard there. There are loads of 10k training progs on the internet. Just remember to take rest seriously otherwise you will overtrain and get injured.

I have:

Sunday 10-13 mile slowish run

Monday Rest

Tuesday 10 k tempo run

Wedneday 5 x 1km intervals at 5k race pace

Thursday Rest

Friday 10k tempo run

Saturday 10 k hill running

That suits me and I manage to get a fair bit of rest in. However, look for one that suits your needs!

Christo · 27 Apr 2007 at 11:30

The "Strength and Stretching" are my rest days - just some press ups and situps - nothing much.

Gilly · 27 Apr 2007 at 11:33

Run 10k.

Run 10k faster.

Run 10k even faster.

Run the race.

Seriously, whats with all the training for a single 10k run? Thats some serious overtraining you've got there.

meghatronic · 27 Apr 2007 at 12:18

Gilly said:
Run 10k.

Run 10k faster.

Run 10k even faster.

Run the race.

Seriously, whats with all the training for a single 10k run? Thats some serious overtraining you've got there.

To be fair some people really struggle with endurance so need to build it up. I for instance doubt I could run 6 miles *now*.... 2 I could do, 3 I'd struggle with. But he has done far too many steps for a one off event.

wassap · 27 Apr 2007 at 12:19

ojo said:
Where are your rest days?

You could be training too hard there. There are loads of 10k training progs on the internet. Just remember to take rest seriously otherwise you will overtrain and get injured.

I have:

Sunday 10-13 mile slowish run

Monday Rest

Tuesday 10 k tempo run

Wedneday 5 x 1km intervals at 5k race pace

Thursday Rest

Friday 10k tempo run

Saturday 10 k hill running

That suits me and I manage to get a fair bit of rest in. However, look for one that suits your needs!

Whats a tempo run?

Gilly · 27 Apr 2007 at 12:20

jdickerson said:
To be fair some people really struggle with endurance so need to build it up. I for instance doubt I could run 6 miles *now*.... 2 I could do, 3 I'd struggle with. But he has done far too many steps for a one off event.

OK, I oversimplified it, but the point stands. He's gone well overboard IMO.

The only way you'd need all that training is a) if you didn't stick to it at all and needed lots of training slots so that you fulfilled about a quarter of them or b) if you were learning how to walk again for some reason (lengthy lay-off through injury, etc).

wohoo said:
Whats a tempo run?

I'm assuming he means up tempo.

platypus · 27 Apr 2007 at 12:21

This is the kind of plan I'd follow for a 10K:

Week 1:
M) 3m run
T) 30 mins tempo
W) 6 x 400, mile pace.
T) 3m run
F) Rest or 3m
S) 5m total, 2m fast
S) 6m run, slow

Week 2:
M) 3m run
T) 40 min tempo
W) 7 x 400 mile pace
T) 4m run
F) Rest or 3m
S) 5m total, 2 fast
S) 7m run

Week 3:
M) 3m run
T) 40 min tempo
W) 8 x 400 mile pace
T) 5m run
F) Rest or 3m
S) 5m total, 3 fast
S) 7m run

Week 4:
M) 3m run
T) 40 min tempo
W) 8 x 400 mile pace
T) 3m run
F) Rest or 3m
S) Rest
S) 5KM RACE

Week 5:
M) 3m run
T) 30 min tempo
W) 9 x 400 mile pace
T) 5m run
F) Rest or 3m
S) 5m total, 3 fast
S) 8m run

Week 6:
M) 3m run
T) 30 min tempo
W) 10 x 400 mile pace
T) 6m run
F) Rest or 3m
S) Rest
S) 8KM RACE

Week 7:
M) 3m run
T) 50 min tempo
W) 12 x 400 mile pace
T) 3m run
F) Rest or 3m
S) 2m run
S) 7m run

Week 8:
M) 1m easy
T) 30 min tempo
W) 4 x 400 mile pace
T) 3m run
F) Rest or 1-3m
S) Rest
S) RACE

The_Judge · 27 Apr 2007 at 13:13

Its going to take you over 2 weeks to build up to a 30min run? Surely u can run for 30mins at very slow pace now? I nearly fell off my seat when i read your plan. For 1 10K race u could smash 50mins with about 4 weeks of training. You need to get used to being on your feet for long periods of time and build up the mitochondria in your muscles.

firstborn · 27 Apr 2007 at 14:11

Gilly said:
Run 10k.

Run 10k faster.

Run 10k even faster.

Run the race.

Seriously, whats with all the training for a single 10k run? Thats some serious overtraining you've got there.

My thoughts too. Surely if you've done nowt for a year you should still be able to manage a 30min jog straight off, even if you have to break it up with a walk now and again.

If you are looking for around 30mins then a decent 8 week plane would be the way to go, but for your target time, just get out on your feet 3 times a week.

firstborn · 27 Apr 2007 at 14:12

platypus said:
This is the kind of plan I'd follow for a 10K:
......

But what would your goal be?

Gilly · 27 Apr 2007 at 14:21

Chrisp7 said:
ps - and a quick side question - were I to do pressups/situps/pull ups during that period and I ate correctly would it give much benefit 'muscle wise'. Its just more conveinient/cheaper than joining a gym and isnt my main objective(but would be nice of course)

Just noticed this. No, wouldn't make any perceivable difference.

Christo · 27 Apr 2007 at 14:58

Gilly said:
Run 10k.

Run 10k faster.

Run 10k even faster.

Run the race.

Seriously, whats with all the training for a single 10k run? Thats some serious overtraining you've got there.

The point is 10 mins is the absolute max I can continuously run for at the moment! I was struggling to reach 10 mins yesterday. I am not hugely overweight just really unfit so need to gradually increase my running times - which is why I am starting now. Some people seem naturally fit, being able to run 30 mins off the bat, I find it hard to run continously.

I am not just training for this run, I want to be generally fitter and loose some weight, the 10k run is more motivation, its good to have a target. Ill probably try a half marathon after that and in Oct/Nov I have guaranteed entry ino a marathon so have one eye on that. I wont run this intensively until then but need to get my fitness up.

The_Judge said:
Its going to take you over 2 weeks to build up to a 30min run? Surely u can run for 30mins at very slow pace now? I nearly fell off my seat when i read your plan. For 1 10K race u could smash 50mins with about 4 weeks of training. You need to get used to being on your feet for long periods of time and build up the mitochondria in your muscles.

Absolutely - there is simply no way I can run 30 mins now! 10 mins is a stretch! It took me 1 hour to do the 10k after 3 weeks training last year and I really want to get a good time this year.

Gilly said:
The only way you'd need all that training is a) if you didn't stick to it at all and needed lots of training slots so that you fulfilled about a quarter of them or b) if you were learning how to walk again for some reason (lengthy lay-off through injury, etc).

I dont think I will hit every single target, and I am sure I wont fulfill all of them, but I kind of managed to do it for 3 weeks last year (but yes 2 months is a lot longer!) But i get your point - it is a little OTT.

platypus said:
This is the kind of plan I'd follow for a 10K:

*snip

It looks good, I will try and mix my plan a bit more like yours, it seems about as intense as my plan dont you think? If I stuck to a similar plan do you think I will hit the 40-45 min mark?

ojo · 27 Apr 2007 at 15:24

wohoo said:
Whats a tempo run?

Below hard and well below race pace. I tend to run 10k tempo runs at about 80% max heart rate which results in 42 min 10km. The idea is that you become faster at running at an easier pace and therefore can run faster, for longer.

But try and have a look at some training schemes on the internet.

Chrisp7 - slow down. Run for longer, not quicker. If 10 minutes is all you can manage you need, really need, to slow down.

meghatronic · 27 Apr 2007 at 15:59

Perhaps you could go running with someone? I need someone to kick my butt into shape.

platypus · 27 Apr 2007 at 16:25

Chrisp7 said:
It looks good, I will try and mix my plan a bit more like yours, it seems about as intense as my plan dont you think? If I stuck to a similar plan do you think I will hit the 40-45 min mark?

Hard to say, you may not be a naturally fast person. Mix it up a little as you say, and who knows? My 10KM time is on average 35 mins, as an indication.