10k training plan

Apologies for the typo, I meant 10k plan, not 10m.

Overall I would say this looks good, I just have a few concerns.

Not sure what you are going with this but 5xMile at 10k seems a bit too easy, even 6xMile would not be doing much.

Also, 6x200 @800m effort seems pointless. Rather do 300s or 400s at mile pace for speed.

12x30s @goal 10k is kind of weird. You are a month out and you are only doing 6 minutes worth of pace?

Apart from that it looks fine

I appreciate the feedback. Ill make changes, I suppose I could change some workouts. Thanks.

what are your current pbs?

16:58 for 5k, 35:22 for 10k

if you feel up to it do some fast strides after easy days. You seem to be pretty balanced so getting a bit more speed in should be good for you

Here is a plan I like:

Speed for 10k is Mile, 3k and 5k pace

Goal pace is 10 k pace

Endurance for 10k is hm and mp pace

Weekly structure:

2# Workouts and as many Easy runs as you can fit in (double if you can)

1# Fast Distance( Endurance)

Alternate weekly

10miles marathon pace

Or

6 miles half marathon pace

You can also do this as a long run with 3k repeats at hm or marathon pace

2# Track/ hill session (Speed)

Weeks 1-4 : mile/3k pace/ hills

Example: 8-10x400m @ mile lap jog

Week 5-8: 3-5k pace

6-8x800m @ 5k pace lap jog

Week 9-12: 10k pace work

4x2k lap jog

Good luck

If your doing a steady state run for your second workout I would do cruise intervals instead of a tempo run for that first workout. The next phase those 200s i would do after a tempo run or cruise intervals. When you hit the 10k specific phase I would do a 10k workout one week and a mile/3k pace workout the alternate week. Or are you doing that lighter second workout of the week do to older age and past injuries so you really only hitting it once a week? A lot of club runners are like that. Hit it Tuesday nights and race the weekend road races.

You'll get fit off of this OP. Would almost rather throw you in a 15k-half marathon instead of a 10k. Would try to get a little more 10k specific towards the end of the build. 1.5 weeks out should be something like 3 x 3k or 3 x 3200 @ goal 10k w./ 400 jog (5 x 2k works too). I think you could just do the 6 x mile (could swap for 10x1k) in week 9. Week 10 do 5x2k. Week 11 do 3x3k. Week 12 maybe play with the taper workout. 5 x 1k or 4 x 1200 @ (true) T (read: slower than 10k pace) + 4-6 x 200m @ 3k >>> mile.

Changed some things up, this is a better version taking into consideration the advice you guys gave. Thanks!

Weeks 1-4

• 35, 40, 45, 50 (include strides and steady state pick ups twice a week)

Week 5

• 3 x 10 minutes at threshold + 4 x 30 @ mile effort (all on 1 minute recovery jog)

• 6 mile steady state run

Week 6

• 4 mile tempo / threshold + 4 x 30 @ mile

• 7 mile steady state run

Week 7

• 5 mile tempo / threshold + 4 x 30 @ mile

• 8 mile steady state run

Week 8

• 6 mile tempo / threshold + 4 x 30 @ mile

• 12 x 2 min sec. @ goal 10k (30s jog)

Week 9

• 5 x mile @ 10k pace + 30s @ 800m

• 6 x 200 @ 800m effort + 800m @ 10k

Week 10

• 3 x 3k @ 10k pace + 30s @ 800m

• 6 x 200 @ 800m effort + 800m @ 10k

Week 11

• 5 x 2k @ 10k pace + 30s @ 800m

• 2k @ 10k pace + 2k @ 5k pace

Week 12

• 3200 @ 10k + 4 x 400 (10k, 5k, 3k, mile)

• 10k race!

Yes, looks a lot better! one suggestion though, I presume that 6x200 @800 + 800 @10k is supposed to get you used to running 10k pace w/ lactic? Maybe instead do 8x200? 1200 of 800 pace volume off of 200s is pretty weak