This 16 week 10km training program is designed to be scalable for all levels of running experience. Please remember that all training programs require individualised adjustments to suit your specific requirements - there is no one size fits all training program for a running event. If you need help personalising your running program please contact us.
If you consider yourself a beginner runner stick to the shorter end of the time range, if you consider yourself an experienced runner move towards the longer end of the time range and if you consider yourself intermediate choose somewhere in between.
Training Sessions
Long / Steady State: Consistent pace at 70-75% Max HR / conversation pace / slower than race pace.
Tempo / Sustained Efforts: Consistent pace at 80-85% Max HR / faster than race pace or at race pace. Build pace steadily as a warm up 5-10min.
Easy / Recovery: Consistent pace at or below 75% Max HR / conversation pace / very comfortable pace
Speedwork / intervals: Intermittent periods of a set distance or time at 90-95% Max HR / faster than race pace / uncomfortable pace followed by periods of lower intensity that allow recovery. Warm up and cool down for 5-10min.
Fartlek: Self determined periods of work at 80-95% Max HR / faster than race pace / uncomfortable pace followed by self determined periods of lower intensity that allow recovery. Warm up and cool down for 5-10min.
Hills: Running on hilly terrain. Warm up and cool down for 5-10min.
Week 0 (Base building leading up to program start for as many weeks as you like)
Easy runs building up to 1 hour of comfortable pace running 2-3 times per week.
Week 1 (Starting Monday 20 May 2024)
Tempo: 20-40min
Speedwork: 30min 200m work/recovery
Long 30-45min
Week 2 (Starting Monday 27 May 2024
Tempo: 20-40min
Hills: 30min
Long 30-45min
Week 3 (Starting Monday 3 June 2024)
Tempo: 20-40min
Speedwork: 30min 200m work/recovery
Long 30-45min
Week 4 (Starting Monday 10 June 2024)
Tempo: 20-40min
Hills: 30min
Long 30-45min (last 10min at race pace)
Week 5 (Starting Monday 17 June 2024)
Tempo: 30-50min
Speedwork: 30-40min 400m work/recovery
Long 45-60min
Week 6 (Starting Monday 24 June 2024)
Tempo: 30-50min
Hills: 30-40min
Long 45-60min
Week 7 (Starting Monday 1 July 2024)
Tempo:30-50min
Speedwork: 30-40min 400m work/recovery
Long 45-60min
Week 8 (Starting Monday 8 July 2024)
Tempo:30-50min
Hills: 30-40min
Long 45-60min (last 15min at race pace)
Week 9 (Starting Monday 15 July 2024)
Tempo: 40-60min
Speedwork: 30-50min 600m work/recovery
Long 60-75min
Week 10 (Starting Monday 22 July 2024)
Tempo: 40-60min
Hills: 30-50min
Long 60-75min
Week 11 (Starting Monday 29 July 2024)
Tempo: 40-60min
Speedwork: 30-50min 600m work/recovery
Long 60-75min
Week 12 (Starting Monday 5 August 2024)
Tempo: 40-60min
Hills: 30-50min
Long 60-75min (last 20min at race pace)
Week 13 (Starting Monday 12 August 2024)
Tempo: 30-50min
Speedwork: 30-60min 800m work/recovery
Long 75-90min
Week 14 (Starting Monday 19 August 2024)
Tempo: 30-50min
Easy: 30-60min
Long: 45-60min (last 20min at race pace)
Week 15 (Starting Monday 26 Aguust 2024)
Tempo: 20-40min
Speedwork: 30-60min 800m work/recovery
Long 30-45min
Week 16 (Starting Monday 8 September)
Tempo: 20-40min
Easy: 30-60min
10km Event (Sunday 8 September)
Notes
If you're an experienced runner & recovering well between sessions and you would like to add an additional run each week, duplicate the long run session duration and apply easy / recovery run intensity (excluding in weeks 15 due to tapering).
Respond to 'niggles' & injuries as soon as you notice them by making individualised adjustments to your training program.
Other cross training options can be used to substitute for sessions but up to only 1 substituted session per week (unless your body requires more rest from running due to injury). Cross training options include cycling, rowing, swimming etc that follow the same training format as the day it's substituted for.
Include strength training, mobility & recovery work for the purposes of improving running related function & preventing injury.