Runners Cooperative
10K Training Programme
Runners Cooperative
10K Training Programme
Things you should know before running your first 10K
Running your first 10K is a rite of passage, have no doubt. Many runners (myself included) set the 5K as their main running goal, however when this is accomplished, sights are set on the next level up. Running your first 10K is a real endurance test. It certainly isn’t a distance you can show up and expect to tackle without proper training. This document will give you some guidance and is based on what worked for me. Before we start, remember, you are unique – what’s in my training plan may not suit you. Consult your doctor and ensure you can comfortably complete a 5K jog before attempting this programme.
This training plan peaks on weeks 8 and 10. Runners should listen to their bodies throughout this training plan, but especially on those weeks. Don’t ignore niggles or other warning signs that your body might be trying to give you. If you are feeling overly fatigued, then ease off the intensity and/or the distance. If you need to take a day off, then do! Missing one or two days won’t prevent you from running the 10K, but over training and injury certainly will.
Training
This training plan follows a pattern of gradual increases week on week. There are 4 “Recovery Weeks” where mileage doesn’t increase. The final week in the lead up to the 10K is also a relatively easy week aimed at tapering off and allowing you to recover and to arrive at the starting line fresh and ready to go.
There are increases on 6 of the weeks so remember to pay heed to how your body is responding to the stresses of training during these weeks. As noted above, particularly around weeks 8 and 10.
A word about intensity. You will see phrases like “Easy Run/ Jog” or “8K at 60%”. These indicate the level of intensity that the training session should be performed at. Once again, listen to your body. If you are going too hard, ease up. Stop if you must. Below is an explanation of the terms used:
- Rest: This means complete rest, with little exertion. This is import to allow your body rebuild and improve.
- Easy Run: Just as it sounds – this should be a very comfortable pace. Almost a recovery run.
- Percentages: Think of 10% being a slow walk and 100% being your 100Meter sprint. The percentages in this plan show you how hard to push yourself. An easy run should be about 50% effort. 60% should feel a little hard and should leave you tired at the end. 70% should be noticeably hard.
- Cross Training: This can be light gym work, perhaps a cycle or swim. Low impact is best. Remember if you over train, you prevent your muscle from rebuilding, thereby limiting your progress. By cross training you limit the risk of repetition type injury while building more rounded fitness.
- Hills: These are your second “speed” workout of the week. Running hills throughout this programme will help you even after your race. Training on hills also means that you’ll have nothing to fear if one suddenly arises on race day. Training on hills is a good way of building muscle, improving your running form and even building speed. There are big gains to be had if you run the hills, so don’t skip them! These sessions should be conducted on a course with some climbs or even on a treadmill using a hill running programme. Ideally, go outdoors though!
- Quantity: You’ll be training from 4 to 6 times per week, depending on the level of cross training you do. Remember, sometimes les is more. Try to follow the programme as best you can. If you feel you’re losing quality in your work outs, cut back to recover.
Pacing
On Race day, you should arrive at the start line feeling fresh and rested. You’ll have the confidence of knowing that you’ve already run further than the distance and you’ll have a solid training plan behind you. Unfortunately, this may be a potent combination with pre-race adrenalin. The temptation to start at a pace that is too fast is enormous. Try to remember to run your own race. The sound of the gun is the signal to run, but remember to remain in control. Going out too fast is hard to recover from and the feeling of wanting to completely stop running after just 1K is not a pleasant one. Think of using your 70% training pace as a guide for the first half of the race. Then decide if you have more in you to push harder in the last 5K…or even the last 1K.
Hydration/ Food and Rest
All three are just as important as the actual training sessions. Getting any of this trio wrong will limit your recovery and produce poor quality training and racing as a result. When in a training programme like this one, you should aim to consume at least 3 litres of water per day. Carry a refillable bottle with you at work or in the car. Post training, re-hydrate with water immediately.
You should also aim to eat within 20 mins of all your long runs (Wednesdays and Sundays). A good recovery drinkshould have a balance of carbs and protein and some options are available here.The benefit of refuelling during this window is that your body is far more receptive to using the nutrients during this timetherefore aiding recovery.
Aim to eat breakfast every morning. It will kick start your metabolism and set you up for the day. Try the All-Round Smoothie for breakfast. Ensure you limit the typical junk and processed foods for best results. Try to prioritise vegetables and protein in your diet. If you’re hungry between meals try a handful or two of nuts, or some carrot with humus, or banana with peanut butter. It is natural to feel more hungry, more often, when you’re in a training programme like this. This is a good thing!
The importance of quality rest cannot be overstated. Ease off on alcohol and go to bed early. Forget the late night television – there’s nothing good on anyway! Establish a routine that allows you to wind down and to have a regular bedtime. You’ll have the option to train in the mornings or perhaps in the evening after work, but either way, your recovery will be boosted or hindered depending on your quality of sleep.
So to conclude, running your first 10K is a big deal. Take it seriously, but not too seriously. Enjoy the experience. Perhaps this training plan will help you run your furthest distance non-stop. Perhaps you’ll hit a Personal Best (PB). Even if not, you’ll have enjoyed a 3 month training programme which will boost your mood, health and endurance ability.
Whatever happens, please make sure you enjoy the 12 week process and your big day at the end. You’ve worked hard for this. Remember to reward yourself for your achievement and to celebrate!
Runners Cooperative
10K Training Programme
Week No. / Monday / Tuesday / Wednesday / Thursday / Friday / Saturday / Sunday1 / Go for a walk / 2-3K Easy / 4K at 70% / Rest or Gentle
Cross-Training / 2-3K With Hills / Cross Training
(Swim/ Cycle/ Walking) / 4K at 60%
2 / Rest / 3K Easy / 4K at 70% / Rest or Gentle
Cross-Training / 2-3K With Hills / Cross Training
(Swim/ Cycle/ Walking) / 5K at 60%
3 / Rest / 3K Easy / 5k at 70% / Rest or Gentle
Cross-Training / 3K With Hills / Cross Training
(Swim/ Cycle/ Walking) / 6K at 60%
4 / Rest / 3K Easy / 5k at 70% / Rest or Gentle
Cross-Training / 3-4K With Hills / Cross Training
(Swim/ Cycle/ Walking) / 7K at 60%
5 / Rest / 4K Easy / 6K at 70% / Rest or Gentle
Cross-Training / 3-4K With Hills / Cross Training
(Swim/ Cycle/ Walking) / 5K at 60%
6 / Rest / 4K Easy / 6K at 70% / Rest or Gentle
Cross-Training / 3-4K With Hills / Cross Training
(Swim/ Cycle/ Walking) / 8K at 60%
7 / Rest / 4K Easy / 7K at 70% / Rest or Gentle
Cross-Training / 4-5K With Hills / Cross Training
(Swim/ Cycle/ Walking) / 6K at 60%
8 / Rest / 5K Easy / 7K at 70% / Rest or Gentle
Cross-Training / 4K With Hills / Cross Training
(Swim/ Cycle/ Walking) / 10K at 60%
9 / Rest / 5K Easy / 8K at 70% / Rest or Gentle
Cross-Training / 4-5K With Hills / Cross Training
(Swim/ Cycle/ Walking) / 8K at 60%
10 / Rest / 5K Easy / 8K at 70% / Rest or Gentle
Cross-Training / 5-6K With Hills / Cross Training
(Swim/ Cycle/ Walking) / 12K at 60%
11 / Rest / 5K Easy / 8K at 70% - 80% / Rest or Gentle
Cross-Training / 5-6K With Hills / Cross Training
(Swim/ Cycle/ Walking) / 8K at 60%
12 / Rest / 4K at 70% / 4K at 60 % / Rest / 4K Easy / Rest or Easy
15 Min Jog / 10K Race