Training Program towards a sub 31 minute 10K
Day
Session
Your Comments
Effort
01 75 to 90min easy distance    
02 30min easy run    
03 am run - 8 to 10k - discuss on forums
start with 5x2k R90 6min to 6 min 10 (3.00 - 3.05 per k) T		    
04 Rest    
05 Hillwork 10 x 400 - 600m hill - light gradient at 15k race effort    
06 longest run - 'time on feet' up to 1Hr 30min or up to 25k if 21K    
07 easy day of up to 10k running - relaxed - recovery    
08 am run - 8 to 10k - discuss on forums
start with 6x1k R60 2min 55 to 3min00 L 		   
09 easy day of 1hr running    
10 am run - 8 to 10k - discuss on forums
start with 10 x 400m R 60 400/66 to 68sec - no faster P
alternate 6x600m R60 discuss on forums		    
11 am or pm 10k easy running    
12 5K paced run - aim paced 15:25 for 5k    
13 1Hr easy run or 15k easy    
14 easy day of 10k easy running    
15 am run - 8 to 10k - discuss on forums
warm up then 3x 1600 R3min - 4min 48sec controlled session 		   
16 easy day of 10k running    
17 am run - 8 to 10k - discuss on forums
30min easy 6x1min fast with 1min slow - 1min @ Race Pace F		    
18 Rest    
19 Race day up to 15K [21K if doing 25k run]    
* easy recovery after race. 30min - 1Hr    
** 2nd easy day after race. 30min    
*** final easy run after race. 30min - 1Hr    
       

Training explanations and must do's :
T stands for 10K pace development    L stands for 5K pace development    P stands for 3K pace development   R = Rest    F is for Fartlek

The 10K training sessions involving the 2000's are most important, you must complete the session. You must do all 5 even if you begin to drop off pace you must complete all 5. This is the session that will best equip you for the rigours of the 10K.

The 5K paced run, you should not run faster than 15:25 on these days. If you want to run a hard 5K then you must do so on the race day. Adhere to this advice for success with the program. www.time-to-run.com