10 km Training Program

The following is an example of a 10 kilometre training program (phase 3) 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%) [ 8']

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 3

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

Week 1

Week 2

Week 3

Week 4

Associated Pages

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

• Long Distance Running
• Tapering for a race
• 5k taper program
• 10k taper program
• Running Economy
• 3km Training
• 5km Training
• 10km Training
• Steeplechase
• Steeplechase Drills
• Half Marathon Program - Experienced endurance athlete
• Half Marathon Program based on mileage - Novice endurance athlete
• Half Marathon Program based on time - Novice endurance athlete
• Marathon Program - Experienced endurance athlete
• Marathon Program based on mileage - Novice endurance athlete
• Marathon Program based on time - Novice endurance athlete
• Planning the Training - 6 stages of development
• Find a Coach
• Sport/Event specific articles

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