Road running: training plan for 10km race

In My Humble Opinion
1

So on Sunday 13 May, all being well, I will be attempting to cover 10km (6.2 miles) in 40 minutes, on foot. Why? Well, why not - I managed to do 5km in 20 minutes last summer, after very little proper training, so this seemed like the next reasonable goal. Admittedly it’s a testing one, I was well aware beforehand that running twice as far at the same pace would not be easy.

Anyway, I have 7 weeks left to prepare and I need to get things as much in my favour as possible. Already in place: a pretty flat course, entirely on tarmac, someone pacing me, plenty of people cheering the competitors on. Weather of course will be down to chance, it may be too hot or cold, and wet, and windy, but hopefully will be none of these.

Yesterday I managed 5km in 20.34, which is close to what I was aiming for. My plan here on out is as follows: every Thursday I do a mixed-terrain run with a small group that is 8km, in just under 40 minutes, this includes a very steep hill up and down. Due to the route the downhill part is not a great deal quicker than the uphill.

Next Sunday I will aim to cover 6km in 24 minutes, 2 weeks after that it will be 7km in 28 minutes, 2 weeks after that 8km in 32 minutes, then just easy runs until race day. I figure that if I can manage that last run comfortably, the extra assistance on the day described above will be enough to get me over the line. Interspersed with all that I will aim to run once or twice a week in addition, comprising an easy run and interval training (1 minute fast pace, 1 minute slow recovery run, for 20 minutes or so). Oh, and I feel like to increase my speed I could do with more core strength, so I’m looking to fit in 100 sit-ups and 100 press-ups at least once a week (in 5 sets of 20 each, spaced out over an hour or so).

I’m 5’ 10" and currently about 190lbs, so on the heavy side for a distance runner. I was 206 at the start of January and I’m looking to drop a similar amount over the coming weeks, through a combination of the above regime and better eating habits (not a diet as such). I also cycle about 60 miles per week at a decent pace (15mph or so).

Anyway, this is already too long - would anyone like to critique this plan? I need all the help I can get to reach my goal!

2

Was yesterday your first run? How do you feel today? In my experience, my first run after a long running break is generally my best run for a couple of weeks. I get tired and sore after that first day and then I spend about a week or two running every other day feeling crappy while just getting back to my pace from the first run. My pace only starts to improve after I’ve gotten back into the swing of things. Maybe you’re different than me.

I also typically slow down in the second half of a long race even though I shouldn’t. My hunch is that if you aren’t quite at 20 minutes for the half distance, it will be tough to increase both your speed and endurance sufficiently in just seven weeks. Your running schedule sounds reasonable though. I would mix in a few short runs during the weeks with a faster pace than your target race pace. Running with a pace setter on race day should help you a lot too.

I like your idea of easy runs the last week. Take them really easy. Just a mile or so to maintain form and pace without getting tired at all. You’ll run best if you are very well-rested.

Good luck!

3

Given that my plan for my first 10k was “I feel pretty good after my 5ks now, so for the 10k I’ll just keep on running”, I can find no real issues with your plan. (Yes, I survived, but my feet did not speak to me for a couple of days afterward!)

4

I like the Hal Higdon training plans. I used them for my first 1/2 marathon and marathon.

This is 8 weeks, so you will have to fiddle with it a bit. Make sure you take your rest days.

5

Thanks for the comments so far. No, yesterday was not my first run - I’ve been running regularly for a year and a half or so. Last September I did a half marathon (my third) in 1.39, a PB. After that I took a break for a while, picking it back up again in January.

So, pace is my real issue, I know I have the endurance. I find 4min/k a challenging pace for me to keep up, I’d say 5min/k is a comfortable ‘run forever’ speed for me, if you know what I mean - though that will be tested when I attempt my first marathon later this year. I think I just need to get my body used to running further and further at that faster pace.

6

It sounds like you’re in better shape than I guessed from your first post. You probably have a good shot at making your race pace. Good luck.

7

Going from 10K to marathon is more about conditioning your body to take lots of training abuse. The actual race IMO isn’t that bad relatively speaking, getting to the starting line without being injured is much harder. If you can do that, the race can be a piece of cake.

A good training plan with appropriate rest and cross training is critical. It’s not too early to start looking for your marathon training plan now and start penciling in the long runs and taper.

8

It looks fine to me. There are so many ways to successfully train for races (at the non-professional level), that I think it’s mostly about finding a plan that doesn’t injure you and you like enough to stick with it.

Most calculators will say your 10K pace will be 10 seconds slower/K than your 5K pace. If you can already hit 4:00 for a 5K, I think you should definitely be within reach of that pace for a 10K with your training.

The only potential hesitancy I’d have would be the steep downhill. That can be punishing on your quads. Personally, I’d avoid that if my target race didn’t have downhills. Uphills, on the other hand, are good training even if the race won’t have any.

9

That’s a really good time for a 5K. Congrats!

10

Thanks again for all the comments and advice.

I am already looking ahead to the marathon in October, but obviously am focusing on the 10k first - no long runs for me until after that. There is a half marathon 4 weeks before my planned marathon with a start line 9 miles from my house, so my plan is to enter the race, run to the start line, then complete it, for a 22 mile training run (which will probably be my longest run before the marathon itself, tapering down after that - I realise opinions vary on whether this is the right strategy or not, I feel like it should work for me but we’ll see). Obviously I therefore won’t be anywhere a PB for the half, but I don’t have any targets left for that - 1.40 was my goal, I don’t think I’ll ever get to 1.30 (at least, without more training than I am prepared to put in), so if I can add a sub-4-hour marathon I think I’ll be happy with that as a set of PBs. If the marathon training goes well I may even have a crack at 3.30 (8 minute mile pace).

One other thing I didn’t mention - during dry January I vowed to my friends that further to that, I wouldn’t drink again until I reached my 10k target. As well as marginal fitness benefits (I wasn’t a big drinker to begin with), it’s a real mental incentive! That first beer if I make it will be the sweetest ever.

Any other comments welcome, of course.

11

Do you have the discipline to not race your “training run half”?

12

I think so - and the running 9 miles to the start line should certainly help with that! Also, my intended marathon pace isn’t all that much slower than my half marathon pace.

Any advice on the faster pace I’m aiming for at the moment? I’m much more concerned about that than the marathon.

13

Depends. How hard was that 20:34? Do you feel you could have kept going for another 5K?
Intervals: I’ve always preferred longer intervals for longer races with some shorter mixed in.
Sample: 4x1200@10K pace-400R
4X800@ 5K pace-400R
4X400@ mile pace-200R

14

I’m in awe of your speed. I run a 5k religiously 5 or 6 times a week. It takes me 40 minutes or longer to do a 5k. 'Course I’m an old lady and all, but still. A 10k in 40 minutes is/will be damned impressive. Good luck!

15

20.34 was tough, no I definitely couldn’t have done another 5k. Which means not only am I not quick enough at the moment, I don’t have anywhere near the endurance for that pace and distance. It’s the cardio effort that’s holding me back, rather than pain in the leg muscles/joints, so if I can continue to lose weight I figure that will help. Also, my stomach muscles aren’t up to it, hence the sit ups.

With those intervals, does that mean 1200m at 10k pace followed by 400m at recovery pace, 4 times? The few intervals I have done so far have involved longer recovery times than that, I assume I will get more benefit by following your suggestion though (as obviously in the race there will be zero recovery time).

16

That’s correct.
This calculator predicts a 42:43 in your current condition.
You haven’t said what kind of mileage you do so that workout I posted may be too much volume, it adds up to 13.4K/8.3 miles. My usual warmup/cooldown would add another 2.5-3 miles.

17

Just wanted to pop in and grumble my jealousy of people who are naturally gifted runners.

Carry on.

18

Thanks. I was kind of assuming I’d do one of those a time as a workout. Not that I can’t manage the distance, just that speed is what I need right now, not mileage. I’m assuming training runs longer than 10k aren’t likely to be that helpful to me at this stage. Although those intervals probably would be, to be fair.

I appreciate the veiled compliment, but I wouldn’t say I’m a naturally gifted runner. I’m the wrong size and shape, about my only natural ability is a slow resting heart rate. The rest I work hard at, and am still slower than some colleagues who are 10-15 years older than me, they’re the natural runners in my view!

19

Yeah dude…20-minute 5k and 40-minute 10k are pretty much not times the average runner puts up.

20

For a 10K, you need long speed. If you’re not doing tempo runs, there’s still time to get benefits.