10 km Taper Program

Detailed below is a five week 10 km taper training program leading up to the race at the end of the 5th week. It should be stressed that this program needs to be supported by general and specific strength training, mobility and psychology programs.

Before you start

Prior to starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so. It is also recommended that before commencing the 5 week program that you complete a 6 month program of general strength training and endurance training in which time you run between 15 to 30 miles a week

Week 1

  • 4 x 800 metres at 10 km pace - 5% : recovery 400 metres jog
  • 10 x 100 metres hill : recovery walk down hill
  • 3 x 2000 metres at 10 km pace : recovery 4 minutes
  • 50 minute easy steady running

Week 2

  • 4 x 800 metres at 10 km pace - 5% : recovery 400 metres jog
  • 3 x 2000 metres at 10 km pace : recovery 4 minutes
  • 50 minute easy steady running

Week 3

  • 4 x 1200 metres at 10 km pace - 5% : recovery 600 metres jog
  • 12 x 100 metres hill : recovery walk down the hill
  • 3 x 2400 metres at 10 km pace : recovery 4 minutes
  • 50 minute easy steady running

Week 4

  • 4 x 1200 metres at 10 km pace - 5% : recovery 600 metres jog
  • 3 x 2400 metres at 10 km pace : recovery 4 minutes
  • 50 minute easy steady running

Week 5

  • 3 x 2400 metres at 10 km pace : recovery 4 minutes
  • 5 days before the race : 5 x 1200 metres at 10 km - 5% : recovery 400 metres jog
  • 4 days before the race : 4 x 1200 metres at 10 km - 5% : recovery 400 metres jog
  • 3 days before the race : 3 x 1200 metres at 10 km - 5% : recovery 400 metres jog
  • 2 days before the race : 2 x 1200 metres at 10 km - 5% : recovery 400 metres jog
  • Day before the race : Rest
  • RACE

Warm up and cool down

Each session should start and end with a 10 minute jog followed by stretching exercises.

Extra training days

If you wish to do more running each week then only carry out additional 50 minute easy steady running sessions. It is recommended that you have at least one rest day per week.

What are the benefits?

Sessions at 10 km pace will improve Max VO2 and increase your resistance to fatigue.
Sessions at 10 km-5% will improve leg speed.
Sessions at a steady pace will improve you lactate threshold and teach you to function for longer periods.

How do you calculate 10 km - 5%?

Let us say your target 10 km time is 36 minutes. This equates to 400 metres in 86.4 seconds.
400 metres at 10 km-5% pace is: 86.4 - (86.4 ÷ 100 x 5) = 82.08 seconds

10 km Training Speed Calculator

Enter your 10 km target time, the training distance and then select the 'Calculate' button.

10 km Target Time minutes Training distance metres
   
10 km - 5% Pace 10 km Pace 10 km + 5% Pace
min secs min secs min secs

Free Calculator

Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

Associated Books

The following books provide more information related to this topic:

  • How to Teach Track Events, M. Arnold, ISBN 0 85134 085 7
  • Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17 4482345
  • Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
  • Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
  • Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
  • The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
  • Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
  • Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
  • Sport and PE, K Wesson et al., ISBN 0 340 683821
  • PE for you, J. Honeybourne, ISBN 0 7487 3277 2

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