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10km Taper Program

Detailed below is a five-week 10km 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 five-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 10km pace - 5%: recovery 400 metres jog
  • 10 x 100 metres hill: recovery walk down hill
  • 3 x 2000 metres at 10km pace: recovery 4 minutes
  • 50 minutes easy steady running

Week 2

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

Week 3

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

Week 4

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

Week 5

  • 3 x 2400 metres at 10km pace: recovery 4 minutes
  • 5 days before the race: 5 x 1200 metres at 10km - 5%: recovery 400 metres jog
  • 4 days before the race: 4 x 1200 metres at 10km - 5%: recovery 400 metres jog
  • 3 days before the race: 3 x 1200 metres at 10km - 5%: recovery 400 metres jog
  • 2 days before the race: 2 x 1200 metres at 10km - 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 minutes jog followed by stretching exercises.

Extra training days

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

What are the benefits?

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

How do you calculate 10km - 5%?

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

10km Training Speed Calculator

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

10km target Time:
mins

  Training distance:
metres
 
10km-5% Pace:
min secs
  10km Pace:
min secs
  10km+5% Pace:
min secs

Free Calculator


Page Reference

If you quote information from this page in your work, then the reference for this page is:

  • MACKENZIE, B. (2001) 10km Taper Program [WWW] Available from: https://www.brianmac.co.uk/longdist/10ktaper.htm [Accessed

Related Pages

The following Sports Coach pages provide additional information on this topic:

Associated Books

The following books provide more information related to this topic:

  • How to Teach Track Events, M. Arnold