Fast 10K Training Plan
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Intervals for a sub-50 min 10k ↓ If you’re chasing a sub 50min 10k, here are 3 interval structures that work well: - 400m: 8-12 reps at 4:30-4:45/km (7:15-7:38/mi), 60-90 sec rest - 800m: 6-8 reps at 4:40-4:50/km (7:30-7:45/mi), 90-120 sec rest - 1.5k: 3-5 reps at 4:50-5:00/km (7:45-8:03/mi), 2-3 min rest Aim for 8-12k (5-7.5mi) total volume with 1-2k (0.6-1.2mi) warm-up and cool-down at easy pace. Here’s what most people get wrong though: they see “intervals for sub-50” and try to force themsel
0:07
Intervals for a sub-50 min 10k ↓ If you’re chasing a sub 50min 10k, here are 3 interval structures that work well: - 400m: 8-12 reps at 4:30-4:45/km (7:15-7:38/mi), 60-90 sec rest - 800m: 6-8 reps at 4:40-4:50/km (7:30-7:45/mi), 90-120 sec rest - 1.5k: 3-5 reps at 4:50-5:00/km (7:45-8:03/mi), 2-3 min rest Aim for 8-12k (5-7.5mi) total volume with 1-2k (0.6-1.2mi) warm-up and cool-down at easy pace. Here’s what most people get wrong though: they see “intervals for sub-50” and try to force themsel
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FacebookJulessyb
10K Training Plan
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The sub-40 10k is a milestone for many runners. It sounds impressive when your 10k time starts with a 3. Unless it’s 3 hours, of course. But is it a realistic target? A good indicator is your 5k PB. If you can’t run a sub-19 5k, you will struggle to crack sub-40 in the 10k. Put simply, it’s unlikely you have the endurance. A 5k over 19 minutes will have you running at 3:48/km, at BEST. A sub-40 10k is only 11 seconds per kilometre slower. Which might sound like a lot, but it really isn’t. The go
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