Beginners 10k Programme
Length: 8 weeks
The beginner’s 10k programme is evolved from the beginners 5K training plan. 10k is a great distance as it offers a step up from the shorter 5k distance while also offering the perfect introductory endurance challenge for novice runners not yet comfortable to compete a half or full marathon. Like 5k, 10k’s can also be a useful part of a larger training programme, ideal for those looking to develop speed before running a longer distance event. Please see advanced programmes if you’re looking for more of a challenge.
The generic programme below has more emphasis on endurance than the 5k plan, however does include speed work to ensure leg turnover is not neglected. Please remember this is just a rough guide, so feel free to modify.
The plan below includes easy state running as well as a weekly long run. This is simply a slow run with the challenge of running a steady pace for the entire duration of the run. Give the body time to really feel the stimulus of a long run. It will reward you with greater endurance adaptations that will serve you well in later sessions and races. Towards the end of the programme Jonny has also included an introduction to interval and hill training. Interval training involves alternating periods of high-intensity effort with periods of low-intensity effort, often called the recovery. Interval training has many health benefits as well improving your ability to run faster for longer. These efforts should be ran at a pace quicker than easy run pace, but not an all out sprint. Hills are perfect for developing leg strength, while also improving V02 max and running form.
Intermediate 10k Programme
Length: 8 weeks
This plan first introduces periodisation into your schedule for the first time. This aims to ensure you reach your peak at the right time, while also building suitable aerobic foundations on which to base your training. Hills are scheduled in week 2 and are performed to improve leg strength and develop your V02 max.
Hills are also perfect for improving form and technique. Hills should be ran by easy running for a warm up, a few gentle dynamic stretches and then running hard up the hill with an easy jog back down recovery before starting again. For the greatest returns run hills as a continuous effort. Hill training then leads into interval training later in the plan.
Interval training involves alternating periods of high-intensity effort with periods of low-intensity effort, often called the recovery. Interval training has many health benefits as well improving your ability to run faster for longer. These efforts should be ran at a pace quicker than easy run pace, but not an all out sprint. The intermediate plan also includes progression runs. Progression runs are a key part of the Kenyan training schedule. Start off slow, almost easy run pace and gradually build the pace in blocks of 10mins or miles. Each section gets progressively quicker until you are running close to your 10k pace. Progression runs are the perfect progression towards tempo running later in the programme. Tempo running is key for training improvements and should be ran at a pace that is ‘comfortably hard’, faster than easy run pace but not as fast as your interval work.
Advanced 10k Programme
Length: 8 weeks