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20 Week 10K Running Plan

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75 views3 pages

20 Week 10K Running Plan

Uploaded by

shorts.six
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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20-Week Advanced 10K Running Plan

Goal: Complete 10K in 30 minutes

Key Details:

- Starting Pace: 4:30 min/km

- Target Pace: 3:00 min/km

- Structure: Weekly mileage builds progressively; includes intervals, tempo, long runs, recovery

runs, and strength training.

- Weekly Rest Day: 1-2 days (adjust based on recovery).

- Intensity: Designed for disciplined runners aiming for elite-level performance.

Weekly Schedule:

1. Monday: Recovery/Rest (Easy recovery runs or complete rest)

2. Tuesday: Intervals (Focus on speed and anaerobic capacity)

3. Wednesday: Easy/Recovery Run (Build endurance at low intensity)

4. Thursday: Tempo Runs (Pace endurance at threshold level)

5. Friday: Strength Training (Functional exercises targeting running muscles)

6. Saturday: Long Runs (Progressive increase in distance/time)

7. Sunday: Fartlek/Speed Variations (Mix paces in a single run)

Weeks 1-4: Base Building

Monday: 6-8 km Easy Recovery Run (5:00-5:15 min/km pace)

Tuesday: Intervals: 6x400m @ 4:00 min/km pace (90s rest)

Wednesday: 8-10 km Easy Run (5:00-5:15 min/km)

Thursday: Tempo Run: 5 km @ 4:20 min/km

Friday: Strength Training: Squats, lunges, core work (45 mins)


Saturday: Long Run: 12-14 km @ 5:00 min/km

Sunday: Fartlek: 6x2 min fast (4:00 min/km) with 2-min recovery jog

Weeks 5-8: Transition

Monday: 8 km Easy Recovery Run + 6x100m strides

Tuesday: Intervals: 8x400m @ 3:50 min/km (60s rest)

Wednesday: 10-12 km Easy Run

Thursday: Tempo Run: 6 km @ 4:10 min/km

Friday: Strength Training: Plyometrics + mobility drills

Saturday: Long Run: 14-16 km @ 4:50 min/km

Sunday: Hill Repeats: 6x300m uphill (strong effort, jog down)

Weeks 9-12: Peak Training Phase

Monday: 10 km Easy Recovery Run

Tuesday: Intervals: 6x800m @ 3:40 min/km (2 min rest)

Wednesday: 12 km Easy Run (Add 8x100m strides)

Thursday: Tempo Run: 8 km @ 4:00 min/km

Friday: Strength Training: Weighted exercises (1 hour)

Saturday: Long Run: 18 km @ 4:40-4:50 min/km

Sunday: Fartlek: 3x8 min @ 3:50 min/km, 2 min easy jog

Weeks 13-16: Advanced Work

Monday: 10 km Easy Run

Tuesday: Intervals: 10x600m @ 3:30 min/km (90s rest)

Wednesday: 12-14 km Easy Run

Thursday: Tempo Run: 10 km @ 3:55 min/km

Friday: Strength Training: Plyometrics + Stability Drills


Saturday: Long Run: 20 km @ 4:40 min/km

Sunday: Hill Repeats: 8x400m uphill @ strong effort

Weeks 17-19: Taper Phase

Monday: 8 km Easy Recovery Run

Tuesday: Intervals: 6x1 km @ 3:20 min/km (2 min rest)

Wednesday: 8-10 km Easy Run

Thursday: Tempo Run: 6 km @ 3:45 min/km

Friday: Light Strength Work

Saturday: Long Run: 16 km @ 4:20 min/km

Sunday: Easy 6-8 km Run

Week 20: Race Week

Monday: 6 km Easy Run

Tuesday: Intervals: 3x800m @ 3:10 min/km (2 min rest)

Wednesday: Rest or 5 km Easy

Thursday: 4 km @ Race Pace (3:00 min/km)

Friday: Rest

Saturday: 3 km Shakeout Run

Sunday: Race Day: 10K @ 30:00

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