Your Six Week Countdown

Your Six Week Countdown

Entries at www.horndon10k.co.uk

10k specific workouts

The ‪#‎10k‬ on the other hand is a blend of speed and endurance that necessitates running only a few ticks slower than 5k pace, yet for double the distance. Be off your pacing or fitness by only a fraction and the last two miles will be torture.

As such, it’s imperative that you have a training plan designed to prepare your body for the exact physiological challenges of the race distance, teach your body and mind how to push through the tough parts of a race, and perfect a pacing strategy that allows you to run on the edge of your limits.
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
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 training plan, think about the specific demands of the race distance and how you can purposely target them in training.