10 km Training Program

The following is an example of a 10 kilometre training program (phase 2) for a senior athlete. Prior to starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so.

Any application of this training program is at the athlete's own discretion and risk.

Key to running notations used

2 x 4000 (tpb-5%) [ 12']

This means 2 repetitions of 4000 metres (4 kilometres), with each repetition to be run at your 10000 metre target personal best (tpb) time - 5% for the coming season, with 12 minutes active recovery between each repetition.

For further details, see the IAAF notation for running sessions in training programs.

Phase 2

Each training session should include an appropriate warm up before the session and cool down after the session.

Week 1

Monday	Flexibility Core stability	Weight Training
Tuesday	Flexibility Core stability	Plyometrics Medicine Ball	Specific endurance 2 x 4000 (tpb) [12']
Wednesday	Flexibility Core stability	Weight Training
Thursday	Flexibility Core stability		Speed 6 x 1000 (tpb-5%) [12']
Friday	Flexibility Core stability	Weight Training
Saturday	Flexibility & Core stability
Sunday	Flexibility Core stability	Plyometrics Medicine Ball	Specific endurance vVO2 max 30-30 session

Week 2

Monday	Flexibility Core stability	Weight Training
Tuesday	Flexibility Core stability	Plyometrics Medicine Ball	Specific endurance 2 x 4500 (tpb) [12']
Wednesday	Flexibility Core stability	Weight Training
Thursday	Flexibility Core stability		Speed 6 x 1200 (tpb-5%) [12']
Friday	Flexibility Core stability	Weight Training
Saturday	Flexibility & Core stability
Sunday	Flexibility Core stability	Plyometrics Medicine Ball	Specific endurance vVO2 max 60-60 session

Week 3

Monday	Flexibility Core stability	Weight Training
Tuesday	Flexibility Core stability	Plyometrics Medicine Ball	Specific endurance 2 x 5000 (tpb) [12']
Wednesday	Flexibility Core stability	Weight Training
Thursday	Flexibility Core stability		Speed 6 x 1400 (tpb-5%) [12']
Friday	Flexibility Core stability	Weight Training
Saturday	Flexibility & Core stability
Sunday	Flexibility Core stability	Plyometrics Medicine Ball	Specific endurance vVO2 max max session

Week 4

Monday	Flexibility Core stability	Weight Training
Tuesday	Flexibility Core stability		Evaluation 6 min run (vVO2max test)
Wednesday	Flexibility Core stability	Weight Training
Thursday	Flexibility Core stability		Evaluation Cooper test
Friday	Flexibility Core stability	Weight Training
Saturday	Flexibility & Core stability		General Endurance 60 minutes fartlek
Sunday	Flexibility Core stability

Page Reference

The reference for this page is:

MACKENZIE, B. (2001) 10km Training Program - Phase 2 [WWW] Available from: http://www.brianmac.co.uk/longdist/tp10kp2.htm [Accessed

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