10k Specific Training Plan

The 10k is a difficult race distance to master. If you’re a beginner, running twice as far as the more commonly run 5k is quite the challenge and requires doubling your training efforts. For experienced runners, the 10k is a blend of speed and endurance that necessitates performing five to six miles of lung busting intervals on the track in training.

To master the 10k distance, a runner needs to find the perfect blend between speed and endurance so they can maintain a torrid pace (usually only 10 seconds per mile slower than 5k pace for a 20-minute 5k runner).  The key to running your best at 10k is performing a series of progressive 10k specific workouts in the last six weeks of your training plan.

Not sure what I mean by 10k specific workouts or drawing a blank as to what that progression might look like? Have no fear. In this article we’ll detail the importance of race specific workouts and outline the perfect 10k progression for both beginners and experienced runners alike.

What is race specific training?

Simply speaking, specific training means the more you can tailor workouts to the specific physiological demands of your chosen exercise, the better you will get at that exercise. The principle of specific adaption applies to training in general as well as to specific race distances. Meaning, running more mileage is generally going to make you a better runner compared to performing a cross fit routine.

However, while all types of running will generally help you improve as a runner, race-specific training will produce better results at a particular distance. In short, the closer you can perform workouts that mimic the exact physical demands of a specific race, the fitter you’ll get at racing that exact distance.

10k specific workouts

As a caveat, before you begin race specific training, you should build your base running fitness as high as possible by balancing the development of aerobic fitness through easy runs, lactate threshold with tempo runs, VO2max by performing speed workouts, and neuromuscular development through strides and short hill sprints. Like building a house, the stronger and larger you can build your foundation, the higher and more remarkable you can construct the peak.

Therefore, race-specific training should start 6 weeks out from your goal race after a good base building period. The length of your base building period will be determined by your experience level. Beginners will need 8-10 weeks of general training to be capable of completing the suggested workouts while experienced runners may only need 4-6 weeks to get ready.

10k specific workouts for beginners

This is a six-week progression for beginner runners that will slowly adapt your body to racing at goal 10k pace and managing the entire distance easily. You should be able to comfortably run 6 miles for a long run and perform 3 miles of hard interval training.

Week 1:

1-2 mile warm-up, 12 x 400 meters at 10k goal race pace with 60 seconds rest, 1-2 mile cool down

Week 2:

1-2 mile warm-up, 8 x 600 meters at goal 10k pace with 60 second rest, 1-2 mile cool down

Week 3:

1-2 mile warm-up, 15 x 400 meters at 10k pace with 45 second rest, 1-2 mile cool down

Week 4:

1-2 mile warm-up, 6 x 1000 meters at goal 10k pace with 60 second rest, 1-2 mile cool down

Week 5:

1-2 mile warm-up, 10 x 800 meters at 10k goal pace with 45 second rest, 1-2 mile cool down

Week 6:

1-2 mile warm-up, 4 x 1 mile at 10k goal race pace with 60 sec rest, 2 x 1000 meters at goal 10k pace with 45 second rest, 1-2 mile cool down

You can perform a second workout each week, which would be a tempo run session, but it’s not required. Your long run should progress from 4-5 miles to 8-10 miles each week.  You should race on the seventh week of this program, so simply find your target race and work backwards to setup your full training plan.

10k specific workouts for advanced runners

This is a six-week progression for experienced runners who are stuck at a 10k plateau and need to structure their training for maximum results. Before starting this program you should be able to perform 5 miles of hard intervals in training.

Week 1:

2-3 mile warm-up, 16 x 400 meters at 10k goal race pace with 30 seconds rest, 1-2 mile cool down

Week 2:

2-3 mile warm-up, 10 x 800 meters at goal 10k pace with 45 second rest, 1-2 mile cool down

Week 3:

2-3 mile warm-up, 3 miles at 10k goal race pace with 60 seconds rest, 5 x 1000 meters at 5k goal pace with 60 second rest, 1-2 mile cool down

Week 4:

2-3 mile warm-up, 8 x 1000 meters at goal 10k pace with 30 second rest, hammer interval #7 as fast as you can, 1-2 mile cool down

Week 5:

2-3 mile warm-up, 3 x 2 miles at 10k goal race pace with 90 seconds rest, 1-2 mile cool down

Week 6:

2-3 mile warm-up, 5 x 1 mile at goal 10k race pace, hammer #4 as fast as you can, with 45 seconds rest, 1 x 800 meters as fast as you can, 1-2 mile cool down

Week 7: Race week

2-3 mile warm-up, 2 x 1 mile at 3k-5k pace w/5 min rest, 2 x 400 meters at mile pace w/3 minutes rest, 2 mile cool down.

You should perform one tempo or threshold workout in addition to these 10k specific workouts each week. Your long run should be 12-16 miles, depending on your total weekly mileage.

The next time you’re building your 10k training plan, think about the specific demands of the race distance, count back six weeks, and schedule this series of progressive race-specific workouts.