10K Program

SIMPLE EIGHT-WEEK WORKOUT SEQUENCE FOR A FAST 10K [source]

WEEK
KEY WORKOUT NOTES
1 6 x 1M 3-minute jog between 1M repeats
2 10-12 x 400m Run the 400m repeats at 5K race pace; 200m jog between
3 2M + 4 x 1M 5-minute jog between 2M repeats, 3-minute jog between 1M repeats
4 3M Tempo Run or 5K Race One simple prediction method is to double your 5K time and add 1 minute to get your 10K time. Are you on track for your goal 10K time?
5 2 x 2M + 2 x 1M
5-minute jog between 2M repeats, 3-minute jog between 1M repeats
6 20-24 x 200m Run the 200m repeats at 5K race pace; 200m jog between
7 3 x 2M Run the 200m repeats at 5K race pace; 200m jog between
8 RACE: 10K

2 thoughts on “10K Program

  1. Sure bro! After trying this program tell me if this helps you improve your game.

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