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20 Week 10K Training Plan

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103 views4 pages

20 Week 10K Training Plan

Uploaded by

shorts.six
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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20-Week Training Plan for 10K in 35 Minutes

Achieving a 10 km run in 35 minutes (a pace of 3:30 min/km) from a beginner pace of 6:00 min/km

in 20 weeks is ambitious and requires a well-structured plan focusing on speed, endurance,

strength, and recovery. Below is a 20-week training plan for progressive improvement.

Week 1-4: Building Base Endurance and Improving Aerobic Fitness

- Goal: Develop a strong aerobic base and improve running efficiency.

- Key Focus: Easy runs, strides, and some light speedwork.

Weekly Plan:

1. Day 1: Easy Run - Run 8-10 km at a comfortable pace (6:00-5:30 min/km). Focus on good form

and breathing rhythm.

2. Day 2: Strides + Strength Training - Run: 6-8 km easy + 6 x 100m strides (run fast but controlled

for 20-25 seconds, walk back to recover). Strength: Squats, lunges, planks, and calf raises.

3. Day 3: Interval Training - 4 x 800m at 4:45 min/km pace, with 400m jog recovery. Cooldown: 2-3

km easy jog.

4. Day 4: Rest or Recovery Run - Rest or do a light 5 km run at 6:00-5:45 min/km pace.

5. Day 5: Tempo Run - Warm-up: 2 km. 3-5 km at 5:00-4:50 min/km. Cooldown: 1-2 km.

6. Day 6: Long Run - 10-12 km at an easy pace (6:00-5:45 min/km).

7. Day 7: Rest or Yoga/Stretching.

Week 5-8: Building Speed and Strength

- Goal: Introduce threshold runs and hill work to build strength and stamina.

Weekly Plan:
1. Day 1: Fartlek Run - Warm-up: 2 km. 5 km alternating between 1 min fast (4:15-4:00 min/km) and

1 min slow jog.

2. Day 2: Hill Sprints + Strength Training - 8 x 100m uphill sprints (walk back to recover). Strength:

Focus on core and explosive power.

3. Day 3: Easy Run - 6-8 km at 5:45-5:30 min/km pace.

4. Day 4: Interval Training - 6 x 800m at 4:30 min/km pace, with 400m jog recovery. Cooldown: 2 km

jog.

5. Day 5: Tempo Run - Warm-up: 2 km. 4-6 km at 4:50-4:30 min/km. Cooldown: 1-2 km.

6. Day 6: Long Run - 12-14 km at 5:30-5:15 min/km.

7. Day 7: Rest or Recovery Run (5 km easy).

Week 9-12: Sharpening Speed and Endurance

- Goal: Increase interval intensity and long-run pace while maintaining recovery.

Weekly Plan:

1. Day 1: Fartlek Run - Warm-up: 2 km. 6-8 km alternating between 2 min fast (4:00-3:45 min/km)

and 2 min slow jog.

2. Day 2: Strength Training + Easy Run - Easy 6 km jog at 5:30 min/km. Strength: Focus on legs

and explosive power.

3. Day 3: Interval Training - 8 x 800m at 4:15-4:00 min/km pace, with 400m jog recovery. Cooldown:

2 km jog.

4. Day 4: Recovery Run or Rest - Light 5-6 km jog or rest.

5. Day 5: Tempo Run - Warm-up: 2 km. 6-8 km at 4:30-4:20 min/km pace. Cooldown: 1-2 km.

6. Day 6: Long Run - 14-16 km at 5:15-5:00 min/km.

7. Day 7: Rest or Yoga/Stretching.


Week 13-16: Advanced Speedwork and Endurance

- Goal: Increase interval distances and push tempo runs closer to target pace.

Weekly Plan:

1. Day 1: Fartlek Run - 8 km alternating 3 min fast (3:50 min/km) and 2 min slow jog.

2. Day 2: Hill Sprints + Strength Training - 10 x 150m uphill sprints at max effort. Strength: Focus on

explosive power.

3. Day 3: Easy Run - 8 km at 5:15 min/km pace.

4. Day 4: Interval Training - 5 x 1 km at 3:50 min/km, with 2 min jog recovery. Cooldown: 2 km jog.

5. Day 5: Tempo Run - 8-10 km at 4:20 min/km pace.

6. Day 6: Long Run - 16-18 km at 5:00-4:50 min/km pace.

7. Day 7: Rest or Recovery Run (5-6 km).

Week 17-20: Peak Training and Tapering

- Goal: Peak speed and endurance; taper for race day.

Weeks 17-18:

1. Interval Training: 6 x 1 km at 3:45 min/km, with 400m jog recovery.

2. Tempo Run: 8-10 km at 4:00 min/km pace.

3. Long Run: 18 km at 4:50 min/km.

Weeks 19-20 (Taper):

1. Reduce weekly mileage by 50%.

2. Do shorter interval sessions (4 x 800m at 3:40 min/km).

3. Focus on recovery, stretching, and light runs.


Key Tips for Success:

- Consistency: Stick to the plan without skipping workouts.

- Recovery: Prioritize sleep, nutrition, and hydration.

- Strength Training: Essential to avoid injuries and improve power.

- Pacing: Gradually increase pace to avoid burnout.

- Test Your Fitness: Run a 5K time trial every 6 weeks to gauge improvement.

By the end of 20 weeks, you'll be conditioned to run at or close to your goal pace!

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