Training for a 10K PB

Looking to run a personal best in your next big ten-kilometre road race? When it comes to running, you don't have to cross the finish line first to achieve your goals.

Whether you run ten kilometres in forty minutes or seventy minutes, aiming for a faster personal best is a great way to motivate yourself and keep running fun. While all runners should consider having a master training and racing plan in place (knowing which races you plan to do well in advance to help coordinate your training-life-and to perform your best), shorter-term training programs will focus your goals and help you reach your peak on race day.


Here is a sixteen-week training schedule, which incorporates many of the workouts and training techniques used by top runners around the world. It involves three weeks of building (mileage and workout length), followed by ‘down' or recovery weeks. Before beginning this type of training, you should be able to run comfortably for at least thirty to forty-five minutes four times per week. Also, walk breaks should be taken as needed throughout the training process, especially on long-run days. The idea is to build your mileage, while keeping you injury free.

While most of us don't have regular access to running tracks or marked sections of road, this program is based on time, not marked or measured distances. Here are a few explanations before you get out and do it:

-    Tuesday workouts should start with a ten- to fifteen-minute easy warm-up jog. The intervals (e.g., 4 x 4 minutes) should be run with the goal of running all intervals at the same, even pace. Think of running the first interval at the pace for how you will feel on the last interval. As the weeks progress, you will find yourself getting better at judging your pace. The rest between intervals should be two to three minutes of very light jogging or walking. Each workout should finish with a ten- to fifteen-minute easy warm-down jog (or walk, if necessary), followed by a good, long stretch and rehydration.
-    Wednesdays are an optional day, depending on your recovery from the previous day's workout. You can substitute cross-training (e.g., swimming, biking, elliptical) for running.
-    Tempo is a term used to describe a run performed at a faster pace than a normal training run, but slower than goal race pace. Thursday runs should include a ten-minute warm-up, building into the tempo run pace, followed by a ten-minute cool-down and stretch.
-    A stride is a short burst of speed, lasting no longer that one hundred metres (or twenty to twenty-five seconds) that teaches the body to run at a pace faster than it might be used to. The focus of strides should be on maintaining proper running form and quick leg turnover. Done once or twice a week after your run, strides will not only help your finishing kick, but also make your interval pace seem easier.

If you have any questions about the program, people feel free to contact me: This e-mail address is being protected from spambots. You need JavaScript enabled to view it .

Week Mon Tues Wed* Thurs Fri Sat Sun
1 Off 3-4 x 3 min Easy 20 min 5 min tempo Off 40 min 20 min + 4 strides
2 Off 3-4 x 4 min Easy 20 min 7 min tempo Off 45 min 20 min + 4 strides
3 Off 3-4 x 5 min Easy 25 min 9 min tempo Off 50 min 25 min + 4 strides
4 Off 4 x 1 min hills Easy 25 min 5 min tempo Off 45 min 20 min + 4 strides
5 Off 4 x 3 min Easy 25 min 9 min tempo Off 50 min 25 min + 4 strides
6 Off 4 x 4 min Easy 30 min 11 min tempo Off 55 min 25 min + 4 strides
7 Off 4 x 5 min Easy 30 min 13 min tempo Off 60 min 30 min + 4 strides
8 Off 4-5 x 1 min hills Easy 30 min 9 min tempo Off 50 min 25 min + 4 strides
9 Off 4-5 x 3 min Easy 30 min 13 min tempo Off 65 min 30 min + 4 strides
10 Off 4-5 x 4 min Easy 35 min 15 min tempo Off 70 min 35 min + 4 strides
11 Off 4-5 x 5 min Easy 35 min 17 min tempo Off 80 min 35 min + 4 strides
12 Off 5 x 1 min hills Easy 30 min 13 min tempo Off 60 min 30 min + 4 strides
13 Off 6 x 2 min Easy 40 min 17 min tempo Off 80 min 35 min + 4 strides
14 Off 8 x 90 sec Easy 45 min 19 min tempo Off 90 min 40 min + 4 strides
15 Off 10 x 1 min Easy 40 min 21 min tempo Off 70 min 35 min + 4 strides
16 Off 4 x 2 min Easy 30 min Off Easy 30 min Very easy 15-20 min Race Day
4 strides

 

 

 

10-15 min warm-up * Optional Day 10 min warm-up
10-15 min warm-down 10 min warm-down
long stretch long stretch