2009 Ten-Kilometre Training Schedule
Running the 10K in forty-five minutes. The 10k race is one of the most popular of today’s road races. Training for this distance is easily achievable and requires less time commitment than longer race distances.

There are two key training seasons for road runners. The racing season occurs from May to September and the training season, or off-season, occurs from October to April. The off-season is where runners do most of their training to prepare for the racing season. Runners must train hard to improve but should not expect to race their best at the same time as engaging in hard training. The best racing result will come after this period of hard training.

Following the racing season, runners should rest for a recovery period of a few weeks. After this rest, runners can begin to restore lost conditioning with their base training, which involves a gradual increase to the intended distance. Once a runner’s base level of conditioning has been attained, the athlete can begin speed workouts. This will allow the runner’s body to adapt to a more intense training regimen.

Speed training for two to three days a week is a key component of 10k training to improve racing performance. The benefits of speed training include better lactic acid tolerance efficiency in removing lactic acid; training the body to withstand fatigue for a longer periods in the absence of adequate oxygen supply to muscles; strengthening muscles overall and improving stride length.

With vigorous speed training, the body can then potentially run at a faster pace for a longer period of time.

To run a good 10k race, a balance of stamina and endurance is required. Stamina is achieved through speed training, and endurance is achieved through continuous long runs. In order to achieve this balance and the benefit from the workout program, runners should train five to six days a week for a minimum of six weeks.

Your body will run how you train. If you train fast, you will run fast. If you train slow, you will run slow. Training for a 10k race is very physically demanding, but it is what enables you to improve and makes you strong physically  and mentally. The greater the demand placed on the body, the more the body adapts and the more efficient it becomes.

Workout Schedule:
Sunday: 20 to 25k long run
Monday: 8 to 10 k easy run
Tuesday: 15- to 20-minute warm-up. 4 to 6 x 1 mile with 3-minute rest between repeats. Pace is 7-minute mile. 15- to 20-minute cool-down.
Wednesday: 10 to 12k recovery run.
Thursday: 15- to 20-minute warm-up. 15 x 400 m sprints with 1-minute rest between repeats. Pace is faster than your 5k race pace. 15- to 20-minute cool-down.
Friday: Day off
Saturday: 15- to 20-minute warm-up. 15 x 200 m sprints with 45-second rest between repeats. Pace is under 50 seconds. 15- to 20-minute cool-down.

This speed workout program can be rotated.

About the Author

Ted Jaleta is a renowned distance runner and has been recognized with numerous awards including induction into the Saskatchewan Sports Hall of Fame and Museum. He has achieved advanced positions with the Canadian government; coached athletes locally, provincially, and through the University of Regina track program; and has addressed hundreds of business, community, and school groups since arriving in Canada. His story is outlined in the book Never Give Up, a best seller in Canada.

"2009 Ten-Kilometre Training Schedule" was originally published as part of "Ten-Kilometre, Half, and Marathon Training Schedules" in IMPACT Magazine's March/April 2009 Running Issue.