The best training plan for 10k?

A good question.  Having done a fair few 1/2 marathons and now 2 full marathons over the last few years, I know the sort of training you should do for those distances.  And yes how important the long runs are.  But 10k?  That’s just over 6 miles.  Do you need to train for that?  Obviously the answer is yes!  And more so if you want to push yourself and do as well as you can, PB’s and the rest.

8 weeks looks to be a standard training programme length for 10k, so not as long as for the longer distances but a good few months and with some intensive runs in – assuming you want to push yourself.

And all the normal types of training runs should be in there:

  • Long runs – up to say 90 minutes
  • Tempo and interval runs – for speed work
  • Hill runs – I didn’t do too much of this last time so one to add for me
  • Actual 10k runs – the real distance of the race
  • Speed work – just speed work

3-4 runs per week with some cross training thrown in – karate again for me (with a real focus on core work and stretching).  And I’ll get the Swiss Ball out as well to do some more core work at home (and try again to keep up the regular stretching – daily would be good).

Since the London Marathon – just over 2 weeks ago – I’ve done 5 runs:

  • Nice slow and easy one with Nic (Mrs. Noble) – about 4 miles 4 days after
  • 10k – and at a nice pace (managed just under 45 minutes)
  • 8 miles – also at a nice pace (just over 59 minutes)
  • 5.5 miles interval training
  • 5 miles – ok pace (today’s run – struggled for some reason)

Next week the official plan starts and will do 2 more runs this week around 10 miles each.

On a side note, for the interval training I did last week, I ran 1.5 miles warm up, then 6 sets of 1/4 mile fast and 1/4 slow and finished with a mile cool down.  On the 1/4 mile fast section – one of them – I managed a pace of 5 minutes 7 seconds per mile for short distance (just).  And that was hard.  The elite marathon runners – let’s call them supermen from now on – run 26.2 miles at a pace of 4 minutes 35 seconds per mile.  That’s nothing short of super human awesomeness.

I love having a training plan to follow and focus on.  Really does something for me and pushes me on.  For me it’s important to have the plan with the goal to run the race.  Need to get some goals outside of running in place now with Mrs. Noble.  Goals are good!

Do you set goals for yourself outside of any sport activities?  And if you do, how do you do it?  Any tips and tools you have to share?

 

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