runners world 10km training program

take a cross-section of any 10k field and you’ll find a variety of different runners – some tackling it as their first run beyond five miles, others using it to stretch out their legs in company, whilst some will make it the focus of their whole season. whether this is your first 10k, or you’re looking for a training schedule to increase your pace, we’ve got everything you need in our definitive guide to running a 10k. to give yourself a ballpark 10k target, see how far you can run at a sustainable pace in 15-20 minutes. then measure this distance in miles, divide the time by the distance and multiply the result by 6.2 to get a rough figure for your first 10k race. if you can run 5-6 x 1k or 3-4 x 1 mile at your target 10k pace with three minute recoveries, you should be able to hit your goal. if you’re a relatively new runner, it should allow you to learn to run with a degree of efficiency and economy.




each option loosely relates to a range of target 10k times, and these are shown at the top of each schedule. you can really see your 10k fitness rocket over a preparation period of eight weeks. if the 10k is your single focus for the season and you’re willing to do everything you can for a best-possible time, you can add a two-to-four-month build-up period to the schedules, in which you focus on establishing a steady, solid mileage background. if you have a target of 60 minutes, you should aim to pass each kilometre marker at six-minute intervals. sis nutritionist emma barraclough shared the following top tips on how best to fuel your body for a 10k race, and what you should be eating during training. use your judgement, but either way, try to resume your normal running rhythm as soon as possible after a station.

your best-possible 10k – from a four-day emergency plan to an eight-week-plus schedule, with all we’ve also got time related 10k training plans below to help you reach your goal. tried and trusted; a basic 8 week training plan to a 10k race. the training schedule involves different rw’s 4-week 10k training plan, running 3 days a week. only a month to train for your 10k? here’s the solution. by sean, 10k training plan intermediate, 10k training plan intermediate, 10k training plan beginner, 10k training plan 4 weeks, 10k training plan advanced.

rw’s 12-week sub-2:00 half-marathon training plan rw’s 4-week 10k training plan, running 3 days a week. the bulk of the plan’s sessions, though, should be run at a comfortable pace to build the endurance you’ combined with supplementary sessions, create an exceptional training plan for your next goal 10k., 10k training plan 8 weeks, 10k training plan beginner pdf, 10k training plan 12 weeks, 10k training plan 6 weeks

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