10K Road/Track Race - Sub 45:00 - Written by Joey Berriatua
Plan Length: 8 Weeks
This 8 week plan, written by Joey Berriatua, is a build up for people interested in achieving their goal of running under 45 minutes for 10K, whether it be on the track or the roads.
Sample Week of Training
Below is a week of training from this plan which represents the type of workouts you will be doing.
Run - “Long Run”
60 minutes of total running;
Considering this is your 1st day of training, make sure to take this run as easy as possible, even if you feel good. We will be building up your long run by 5 minutes every Sunday, adding some progressions here and there.
The purpose of the long run is to build a larger aerobic base to increase endurance and strength. Mentally, it makes racing a (ideally) 45 minute race more manageable.
Make sure to do plenty of rolling out and stretching before and after.
Planned: 1:00:00
Run - Easy run + strides
30-35 minutes of total running;
Jog easy for ~20 minutes
Then, run 6-8x20 second strides at 10k down to 5k effort with 20 second jog recovery between strides
Jog easy after the strides until total time is completed
The purpose behind doing strides during an easy run is all about building muscular coordination. Being able to run comfortably at faster speeds will help teach proper technique, while at the same time developing some more fast-twitch muscles. This will help us stay healthy throughout the training block, while prepping us for some of the faster workouts later in the block
Planned: 30:00
Run - 8x2 min at threshold, 4x30s at 5k
40-45 minutes of total running;
Warmup ~15 minutes
Workout: 6-8x2 minutes at threshold effort with 60 second jog recovery between reps
Take 5 minutes after the last rep,
Then, do 4x30 seconds at 5k effort with 30 second jog recovery
Threshold effort: 7:46-7:34/ mile
5k effort: 7:10-7:05/ mile
Cooldown easy after the strides until total time is completed
Planned: 40:00
Rest Day - Rest Day
Take today as a rest day. Make sure to stay on top of recovery. Roll out, do some light activation/stretching, and take care of your hydration.
If you want to, feel free to do a short shakeout, but keep it 30 minutes or less.
Run - Easy run + hills
30-35 minutes of total running;
Run easy for ~20 minutes
Then, do 6-8x15 second hills at 3k race effort with 30-40 second jog down recovery between hills
Jog easy after the hills until total time is completed
The purpose behind hills sprints is generating power. The more power you can generate going up a hill, the faster you get up the hill. Focus on your frontside mechanics; drive the knees up and kick your heels to your backside. It’s all about quick turnover.
Planned: 30:00
Run - 3 mile tempo, 3x1 min at 10k
40-45 minutes of total running;
Warmup easy ~15 minutes
Workout: 2 miles at tempo effort
Jog 5 minutes easy following the tempo,
Then, run 3x1 minute at 10k effort with 30 second jog recovery between reps
Cooldown easy after the 1 minute reps until total time is completed
Planned: 40:00
Rest Day - Rest Day
Take today as a rest day. Make sure to stay on top of recovery. Roll out, do some light activation/stretching, and take care of your hydration.
If you want to, feel free to do a short shakeout, but keep it 30 minutes or less.
Other 5K & 10K Road/Track Plans
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