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”.
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.