10k training plan insights/suggestions

On what days should I lift weights and why?

On Wednesdays and Saturdays after your workout because your body makes the most adaptations in that period of time.

Thanks

I would assume this is the same reason for doing a workout rate after a race.

Fugu wrote:

On Wednesdays and Saturdays after your workout because your body makes the most adaptations in that period of time.

+1

Issue with your plan is you list a solid base plan, but the most important thing when training for a 10k are actually the workouts. How you do the workouts will have much more impact than if you do a 50 min run instead of 60 min or a 70 min instead of 90 min on Thursday.

It would be better to show us some of the workouts you plan on doing, and your performance level and then we could help you more. In general, mostly tempos will be great at developing your base endurance and ability to run higher mileage, but they won't be the best for developing the specific stride strength for a 10k race and the heart/VO2MAX, you would need some higher intensity intervals for that.

it depends, sub 40? sub 35? sub 30?

I've used this McMillan schedule for both 10k training, and half marathons. It's worked really well for me.

https://www.mcmillanrunning.com/the-best-10k-workout/

Sub 36 10k

6 month build up

The first 3-4 months workouts will be mostly tempos of 4-6 miles. Either continuous or cruise intervals. Then the last 2-3 minute months will add more 10k specific intervals like 8 x 1k at 8-10k pace. Along with harder sessions like 6 x 1k at 5k pace. Also those 2-3 months I plan on racing quite a bit.

Thanks! This is really good stuff.

I have had success with the McMillan plan, too. I have found the first workout, 6 x 1 mile at 10k pace to be very difficult to accomplish after coming off base mileage. I usually run a couple preliminary workouts of 6 x 1/2 mile and 6 x 3/4 mile before I attempt the 6 x 1 mile. Also, the final workout 3 x 2 miles can wear you out for several days. Make sure you do it no closer to your race then 8-10 days out and don't treat the workout as a race - just try to hit the times.

Del Runner wrote:

M: 90 minutes moderate

T: 60 minutes easy + Strides

W: Workout

T: 90 minutes easy

F: 60 minutes easy + Strides

S: Workout or Race

S: Optional run up to 60 minutes easy

Workouts will be mostly tempo with some race pace and faster running.

way too much for a sub 36, i would do steady 60-70 min/day, tons of strides and a 20 min tempo or 5-6x1k @10k once week

OP: How did the training go?

I recently made a video about how I put together my training for the 15 weeks leading up to a 10k TT that was a sub-36

Here is a link:

https://youtu.be/_8VKOnzE524

Check it out if you are interesting in training plans/schedules and if you're looking for any training/workout ideas.