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10 km Training Program

The following is an example of a 10 kilometres 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 metres 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

Monday Flexibility
Core stability
Weight Training  
Tuesday Flexibility
Core stability
Plyometrics
Medicine Ball
Specific endurance
2 x 6000 (tpb) [12']
Wednesday Flexibility
Core stability
Weight Training  
Thursday Flexibility
Core stability
  Speed
4 x 2000 (tpb-5%) [12']
Friday Flexibility
Core stability
Weight Training  
Saturday Flexibility &
Core stability
   
Sunday Flexibility
Core stability
Plyometrics
Medicine Ball
Specific endurance
12k (tpb+5%)

Week 2

Monday Flexibility
Core stability
Weight Training  
Tuesday Flexibility
Core stability
Plyometrics
Medicine Ball
Specific endurance
2 x 7000 (tpb) [12']
Wednesday Flexibility
Core stability
Weight Training  
Thursday Flexibility
Core stability
  Speed
4 x 2400 (tpb-5%) [12']
Friday Flexibility
Core stability
Weight Training  
Saturday Flexibility &
Core stability
   
Sunday Flexibility
Core stability
Plyometrics
Medicine Ball
Specific endurance
13k (tpb+5%)

Week 3

Monday Flexibility
Core stability
Weight Training  
Tuesday Flexibility
Core stability
Plyometrics
Medicine Ball
Specific endurance
2 x 8000 (tpb) [12']
Wednesday Flexibility
Core stability
Weight Training  
Thursday Flexibility
Core stability
  Speed
4 x 2800 (tpb-5%) [12']
Friday Flexibility
Core stability
Weight Training  
Saturday Flexibility &
Core stability
   
Sunday Flexibility
Core stability
Plyometrics
Medicine Ball
Specific endurance
14k (tpb+5%)

Week 4

Monday Flexibility
Core stability
Weight Training  
Tuesday Flexibility
Core stability
  Evaluation
6 min run (vVO2 max 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

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

  • MACKENZIE, B. (2001) 10km Training Program - Phase 3 [WWW] Available from: https://www.brianmac.co.uk/longdist/tp10kp3.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