10km Running Training Chart

Running 10 km is a runner’s first big goal. It’s true, even the 5km we talked about recently is a big goal, which you have to pass. But 10 km has an extra flavour. Let’s put it this way, if with the 5km you were happy, with the 10km your self-esteem will grow exponentially. So here is a 10km running training chart to help you in this new challenge.

In this case, the training has been divided into 7 weeks with 3 training sessions each, and is designed for those who have followed our 5km advice and are starting from that level.

Of course, if your physique allows it, you can also start from the second week. But, in the same way, if you don’t think you’re ready, you can repeat a week twice before moving on to the next. In short, you must learn to listen to yourself and know yourself… and this training will help you do that too.  

1. Week/day training

W1 – D1 REPETITIONS: 10′ + 6×1′ Fast / 2′ WALKING + 10′

W1 – D2 20 ‘ CONSECUTIVE RUN

W1 – D3 35 ‘ CONSECUTIVE RUN

W2 – D1 REPETITIONS: 10′ + 6×1′ Fast / 2′ WALKING + 10′

W2 – D2 25 ‘ CONSECUTIVE RUN

W2 – D3 40 ‘ CONSECUTIVE RUN 

W3 – D1 REPETITIONS: 10′ + 8×1′ Fast / 2′ WALKING + 10′

W3 – D2 30 ‘ CONSECUTIVE RUN

W3 – D3 45 ‘ CONSECUTIVE RUN

W4 – D1 REPETITIONS: 10′ + 8×1′ Fast / 2′ WALKING + 10′ 

W4 – D2 35 ‘ CONSECUTIVE RUN

W4 – D3 50 ‘ CONSECUTIVE RUN

W5 – D1 REPETITIONS: 10′ + 10×1′ Fast / 2′ WALKING + 10′

W5 – D2 40 ‘ CONSECUTIVE RUN

W5 – D3 8KM CONSECUTIVE RACE

W6 – D1 REPETITIONS: 10′ + 10×1′ Fast / 2′ WALKING + 10′

W6 – D2 45 ‘ CONSECUTIVE RUN

W6 – D3 9KM CONSECUTIVE RACE

W7 – D1 REPETITIONS: 10′ + 10×1′ Fast / 2′ WALKING + 10′

W7 – D2 50 ‘ CONSECUTIVE RUN

W7 – D3 10KM BACK-TO-BACK RACES

N.B. During the REPS the 10 minutes are understood as “slow running”.

2. Shoes

Let’s say you should be used to it by now, since you’ve run your first 5k and you’ve been training for over a month, but we still want to give you some tips. The only part of the body that has contact with the ground is the foot, and you’ve probably experienced first-hand how important it is to have comfortable shoes. Follow these tips to make sure you don’t get it wrong.

  • Washing your shoes

It is essential to have clean shoes at all times. They will wear less and make you feel more comfortable during your outings.

  • The size of the shoes

You are no longer a beginner, so you don’t want to make the mistakes you made at the beginning. Running for 10km is not silly, in fact you have to be careful with the size of your shoes: not too big and not too small.

For all running products check out Deporvillage

Stefano Francescutti

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10km Running Training Chart
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10km Running Training Chart Running 10 km is a runner's first big goal. It's true, even the 5km we talked about recently is a big goal, which you have to pass. But 10 km has an extra flavour. Let's put it this way, if with the 5km you w …
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DeporVillage
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DeporVillage
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10km Running Training Chart

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