45 minute or better 10k

Cyrus

Over christmas and after a few pints ive managed to talk myself into a 10k race in June against one of my mates.

I have an ok level of fitness and jog 2-3 times a week, normally 3-4 k

Can anyone point me to a program to train to complete 10k in a decent time?

cheers

ronanc15

Cyrus wrote: »

Over christmas and after a few pints ive managed to talk myself into a 10k race in June against one of my mates.

I have an ok level of fitness and jog 2-3 times a week, normally 3-4 k

Can anyone point me to a program to train to complete 10k in a decent time?

cheers

Not sure if youve seen it but there is a 10k version of the famous C25k program. should be worth a try. good luck!

menoscemo

Cyrus wrote: »

Over christmas and after a few pints ive managed to talk myself into a 10k race in June against one of my mates.

I have an ok level of fitness and jog 2-3 times a week, normally 3-4 k

Can anyone point me to a program to train to complete 10k in a decent time?

cheers

Here you go
http://www.halhigdon.com/10ktraining/10kinter.htm

radia

It looks like you're already fit enough to head into the Hal Higdon programme linked by menoscemo.

However, as ronanc15 said, there are 10k extensions to the Couch to 5k (C25K) programme. These are Bridge to 10k (for people who've completed C25K and want to progress) and Ease into 10k (for people who aren't completely new to running, but who haven't done C25K first.

Because I can never find the printed details in handy format when I want them, though there are loads of podcasts (I tend to come back to running most Januaries!), and there may be other less fit people who want to aim for 10k - it's that time of year(!), I've pasted all 3 below for convenience.

Essentially Ease into 10k has five weeks of build up before continuing along the same lines as Bridge to 10k (i.e. Bridge to 10k starts at week 6 of Ease into 10k).

So someone who's completely new to running might do C25K (9 weeks) followed by B210K (6 weeks) = 15 weeks total to reach 10k.
Someone who's already got some background in running but is a bit rusty might start at EI10K (11 weeks).
Someone who's got a decent level of running fitness already could start straight into B210K (6 weeks) - or even part way through the B210K programme.

So if it turns out that you feel the need to build up your running a bit before heading into the Hal Higdon regime linked above, maybe this might form a template.

After you've got the distance (stamina) sorted using whichever programme(s) is/are relevant, then keep training to improve speed using something like the HH programme.

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All programmes involve running 3 times per week, and all sessions start and finish with 5 mins walking as warmup/cooldown.
w=walk, r=run (jog)

Couch to 5k
For people who are completely new to running

Week|Warmup|Exercise|Cooldown|Total mins
1 (all 3 days)|w 5 mins|[r 1 min, w 1.5 mins] x 8|w 5 mins|30
2 (all 3 days)|w 5 mins|[r 1.5 mins, w 2 mins] x 6|w 5 mins|31
3 (all 3 days)|w 5 mins|[r 1.5 mins, w 1.5 mins, r 3 mins, w 3 mins] x 2|w 5 mins|28
4 (all 3 days)|w 5 mins|[r 3 mins, w 1.5 mins, r 5 mins, w 2.5 mins, r 3 mins, w 1.5 mins, r 5 mins] x 1|w 5 mins|31.5
5 (day 1)|w 5 mins|[r 5 mins, w 3 mins, r 5 mins, w 3 mins, r 5 mins] x 1|w 5 mins|31
5 (day 2)|w 5 mins|[r 10 mins, w 3 mins, r 10 mins] x 1|w 5 mins|33
5 (day 3)|w 5 mins|[r 22 mins]x 1|w 5 mins|32
6 (day 1)|w 5 mins|[r 5 mins, w 3 mins, r 8 mins, w 3 mins, r 5 mins] x 1|w 5 mins|34
6 (day 2)|w 5 mins|[r 10 mins, w 3 mins, r 10 mins] x 1|w 5 mins|33
6 (day 3)|w 5 mins|[r 22 mins] x 1|w 5 mins|32
7 (all 3 days)|w 5 mins|[r 25 mins] x 1|w 5 mins|35
8 (all 3 days)|w 5 mins|[r 28 mins] x 1|w 5 mins|38
9 (all 3 days)|w 5 mins|[r 30 mins] x 1|w 5 mins|40


Bridge to 10k
For people who have completed Couch to 5k and want to progress to 10km. (Basically this starts at week 6 of Ease into 10k.)

Week|Warmup|Exercise|Cooldown|Total mins
1 (all 3 days)|w 5 mins|[r 10 mins, w 1 min] x 4|w 5 mins|54
2 (all 3 days)|w 5 mins|[r 15 mins, w 1 min] x 3|w 5 mins|58
3 (all 3 days)|w 5 mins|[r 17 mins, w 1 min] x 3|w 5 mins|64
4 (all 3 days)|w 5 mins|[r 18 mins, w 1 min] x 3|w 5 mins|67
5 (day 1)|w 5 mins|[r 22 mins, w 1 min] x 2|w 5 mins|56
5 (day 2)|w 5 mins|[r 25 mins, w 1 min] x 2|w 5 mins|62
5 (day 3)|w 5 mins|[r 30 mins, w 1 min] x 2|w 5 mins|72
6 (all 3 days)|w 5 mins|[r 60 mins] x 1|w 5 mins|70


Ease into 10k
For people who want to aim for 10km but haven't done Couch to 5k previously.

Week|Warmup|Exercise|Cooldown|Total mins
1 (all 3 days)|w 5 mins|[r 3 mins, w 1 min] x 5|w 5 mins|30
2 (all 3 days)|w 5 mins|[r 4 mins, w 1 min] x 5|w 5 mins|35
3 (all 3 days)|w 5 mins|[r 5 mins, w 1 min] x 5|w 5 mins|40
4 (all 3 days)|w 5 mins|[r 8 mins, w 1 min] x 4|w 5 mins|46
5 (all 3 days)|w 5 mins|[r 9 mins, w 1 min] x 4|w 5 mins|50
6 (all 3 days)|w 5 mins|[r 10 mins, w 1 min] x 4|w 5 mins|54
7 (all 3 days)|w 5 mins|[r 15 mins, w 1 min] x 3|w 5 mins|58
8 (all 3 days)|w 5 mins|[r 17 mins, w 1 min] x 3|w 5 mins|64
9 (all 3 days)|w 5 mins|[r 18 mins, w 1 min] x 3|w 5 mins|67
10 (day 1)|w 5 mins|[r 22 mins, w 1 min] x 2|w 5 mins|56
10 (day 2)|w 5 mins|[r 25 mins, w 1 min] x 2|w 5 mins|62
10 (day 3)|w 5 mins|[r 30 mins, w 1 min] x 2|w 5 mins|72
11 (all 3 days)|w 5 min|[r 60 mins] x 1|w 5 min|70