To answer the question of how much training you should do for a 10k race you first of all have to ask yourself what kind of race time to you want to achieve? This question needs to be coupled with how much time you have available to train as the more time you have to train properly the quicker your race time will be!
For the purposes of this blog post I am going to assume that you have time to train three times per week and this, if you train regularly and correctly, should get you a race-time of between 45-55 mins depending on your base level of fitness.
Vary Training Exercises
In one of my previous blog posts How to Train for a Half Marathon I emphasised the importance of mixing up your training with hills, speed and endurance work and the basics of training for a 10k race are not much different in theory.
The main difference, of course, is that you don't have to run so far on the day and in your training; so your hill interval sessions are more like sprints uphill and your longest training run doesn't need to be more than 7-8miles.
Eight Week Schedhule
For this training schedule i am going to give you an eight week training programme for your 10k and I have included a sample training schedule which you can follow for the first four weeks.
If you feel that your fitness levels are not quite ready for this 8 week programme then you can spend 3-4 weeks increasing your fitness by running 2-3 times a week with slow, steady runs of whatever you can do in order to prepare for this training programme:
Interval Session: 800mtrs x 6 aiming for the same time for every 800mtrs with 90 secs recovery
Hill Session: 40-45 secs steep hill x 10 aiming for the same time every time with 60secs recovery
Steady Run: 4 miles fairly flat in 32-36 mins (make sure you warm up properly)
Interval Session : 400mtrs x 8 aiming for the same time for every 400mtrs with 60 secs recovery
Hill Session: 40-45secs steep hill x 10 aiming for the same time every time with 60secs recovery
Steady Run: 5 miles fairly flat in 40-45mins (make sure you warm up properly)
Interval Sessions : 200mtrs x 10 aiming for the same time every time with 30secs recovery
Hill Session :40-45secs steep hill x 10 aiming for the same time every time with 60secs recovery
Steady Run: 5 miles fairly flat in 40-45 mins (make sure you warm up properly)
Interval Session : 800m/600m/400m/200m/400m/600m/800m with a 60sec recovery in between each one
Hill Session : 40-45 secs steep hill x 10 aiming for the same time every time with 60secs recovery
Steady Run: 6 miles fairly flat in 48-54mins (make sure you warm up properly)
Make sure that you warm up correctly especially on the days your are doing hills or intervals in order to avoid injury. You can view my running warm-up drills video here. This warm up drill only takes a few minutes to do and it will help you avoid injury as you go through your training programme.
So, that's the first four weeks of your eight week training schedule for a 10k and next week I will give you your second four week schedule where things will be getting a little tougher in order to get you round your 10k race in record time!
If you would like a bespoke training schedule then you can contact me at firstname.lastname@example.org where I would be happy to help you with a specific training programme for yourself and/or answer any questions you may have. In the meantime good luck with your training!