10K Road/Track Race - Sub 31:00 - Written by Brogan Austin
Plan Length: 12 Weeks
This plan is written for an aspiring 31:00 minute 10k runner or faster.
This plan will be structured for runners capable of running between 70-80 mile weeks and have been running for AT LEAST a month before starting this plan. This is a strength based training plan. So, for a runner who is more of an 800-1500m runner, this plan may require too high of mileage.
The first 4 weeks will slowly introduce strength work. The next 6 weeks will provide key track workouts to familiarize the athlete with race pace and hone in on skills required to run fast. Finally, the last two weeks we have a light taper to have your legs fresh and ready to tackle race day.
A few IMPORTANT training details:
1. MARATHON TEMPO PACE. This is roughly the pace you can run for a marathon. As always, it is important to go off of effort. These paces can be adjusted based on how hilly a course is, weather, and the fitness level you're at when you tackle the tempo run. However, you have to always come back to dialing in on the correct effort-- which is marathon pace on that given workout day.
2. THRESHOLD EFFORT. This is based off of roughly the pace you can run for a one hour race. These paces can be adjusted based on how hilly a course is, weather, sickness, and the fitness level you're at when you tackle the threshold workout. However, you have to always come back to dialing in on the correct effort-- which is the pace on that given workout day.
3. Any other given training effort (10k, 5k, 3k, mile, 800, etc) is the effort on that specific training day. So, for example, if I say 6x30 seconds at mile effort and that is done on a slow road course, the PACE will be slower than if you did those same reps on a track. It's crucial that you are always dialing into the right effort under the circumstances you're facing that day.
4. RECOVERY RUN. Pace between 7:15-6:30. Obviously this is a HUGE range because recovery is so different for everyone. However, I always tell my athletes, the slower the better. It's okay to jog, it's okay to run slow. This is where you grow and absorb the hard training sessions.
5. EASY RUN. These days can be a tad faster than a recovery run. However, you shouldn't even come close to dipping into the tempo zone and should never be faster than 6:00 minute pace.
6. STRIDES. Strides can be done on a track/road/trail wherever you are for your easy day. These should be effort based as well--unless on a track and then you can run around the appropriate pace assigned.
7. LONG RUN. They should be done faster than an "easy run" but not in the "tempo zone." Adjusting to terrain and feel.
8. HILLS. Not the same pace as you would run on a track. Adjust according to the grade and terrain of the hill. Using the effort as judgement.
9. Note: Final Surge provides pace calculators to help determine what paces you should be hitting throughout the training plan.
(Plan written by Brogan Austin)
Sample Week of Training
Below is a week of training from this plan which represents the type of workouts you will be doing.
Run - 60 min. Easy + 4x:15
4x 15-seconds at mile race effort (jog 45-second recoveries)
Start reps after 30 minutes of easy jogging. After reps are complete, jog until you have reached total assigned time.
Other option is to run 4x100 meter strides with jog back rest.
STRIDES. Strides can be done on a track/road/trail wherever you are for your easy day. These should be effort based as well--unless on a track and then you can run around the appropriate pace assigned.
EASY RUN. These days can be a tad faster than a recovery run. However, you shouldn't even come close to dipping into the tempo zone and should never be faster than 6:00 minute pace.
Planned: 1:00:00
Run - Tempo + Hills
Workout:
20 minute warmup. 4x15 second strides after the 20 minutes.
20 minute tempo run (marathon race effort)
5 minute jog after the tempo to a hill
5x30 second hills at mile race effort with jog down rest.
Jog a cool down until the 70 minutes is completed.
HILLS. As you can see from the program; I love hills. However, to get the most out of your hill sessions, you need to run them properly. When I assign a hill "effort" you have to focus on just that, the effort. So, if you're a 4:00 minute miler, and I assign you "mile effort" hills, that doesn't mean 4 minute pace. That means the effort you could run for a mile on that particular hill, taking in the grade of the hill and the terrain.
Planned: 1:10:00
Run - Recovery run
45 minutes very easy. Recovery run.
RECOVERY RUN. Pace roughly 2:30 slower than your 5k pace OR SLOWER. Obviously this is a HUGE range because recovery is so different for everyone. However, I always tell my athletes, the slower the better. It's okay to jog, it's okay to run slow. This is where you grow and absorb the hard training sessions.
Planned: 45:00
Run - 60 min. Easy + 4x:15
4x 15-seconds at mile race effort (jog 45-second recoveries)
Start reps after 30 minutes of easy jogging. After reps are complete, jog until you have reached total assigned time.
Other option is to run 4x100 meter strides with jog back rest.
STRIDES. Strides can be done on a track/road/trail wherever you are for your easy day. These should be effort based as well--unless on a track and then you can run around the appropriate pace assigned.
EASY RUN. These days can be a tad faster than a recovery run. However, you shouldn't even come close to dipping into the tempo zone and should never be faster than 6:00 minute pace.
Planned: 1:00:00
Run - 4x 3:00 @ 10k effort + Hills
20 minute warmup. 4x15 second strides after the 20 minutes.
4x 3-minutes at 10k effort (jog 1-minute recoveries) +
5 minute jog after the last rep.
4x 30-second hill repeats at mile effort (jog 1-minute downhill recovery)
10k effort should equate to roughly the race pace you can hold for 30 minutes.
Cool down until the total assigned time is complete.
Any other given training effort (10k, 5k, 3k, mile, 800, etc) is the effort on that specific training day. So, for example, if I say 6x30 seconds at mile effort and that is done on a slow cross country course, the PACE will be slower than if you did those same reps on a track. It's crucial that you are always dialing into the right effort under the circumstances you're facing that day.
Planned: 1:10:00
Run - Recovery run
45 minutes very easy. Recovery run.
RECOVERY RUN. Pace roughly 2:30 slower than your 5k pace OR SLOWER. Obviously this is a HUGE range because recovery is so different for everyone. However, I always tell my athletes, the slower the better. It's okay to jog, it's okay to run slow. This is where you grow and absorb the hard training sessions.
Planned: 45:00
Run - Long run
Keep the pace steady. Faster than a recovery run but not as fast as your tempo runs. Progress into it.
LONG RUN. They should be done faster than an "easy run" but not in the "tempo zone." Adjusting to terrain and feel.
Planned: 1:20:00
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