10K training program feedback and advice

[TheEd]

The 10K is believed to be distance that gives you a marker for all events; above 10Km, that you may attempt. In the early 80's many of the leading 10K athletes stepped up to the marathon with success.

This section will be developed solely for the improvement of your 10km Personal Best [ PB ]. In order for you to achieve success at this distance, there are certain elements in your training that have to be taken into consideration, so that you are able to race the distance to your full potential.

In this section we will provide the opportunity for further advice and feedback for the 10k training programs.

sub 60min 10k Training - for athletes who have a PB under 65min
sub 55min 10k Training - for athletes who have a PB under 60min
sub 50min 10k Training - for athletes who have a PB under 55min
sub 45min 10k Training - for athletes who have a PB under 50min
sub 40min 10k Training - for athletes who have a PB under 45min
sub 35min 10k Training - for athletes who have a PB under 38min
sub 33min 10k Training - for athletes who have a PB under 34.30min
sub 31min 10k Training - for athletes who have a PB under 32.30min

This is your opportunity to get the most out of the training programs

Thanks

TheEd
ps.. see TheEd's blog where many aspects of the 10k programs are discussed

Program notes: when the program states 3 . 4 or 5 x 2k R90-2min A TIME (TIME per k)

this means repetitions 3 . 4 or 5 (depending on your program) R = Rest (the interval break) between repetitions followed by the overall time for the 2k so 11 minutes 50 seconds (or according to your prescribed time) in brackets is the PACE per KILOMETER

[plush]

Just a quick question. If let's say I was able to meet the goal under a certain training program, do you recommend me to shift quickly to another program, or stay in the previous program until I find my PB constant?

[TheEd]

Hi and welcome plush

depending at which level you are will determine part of the answer to the question

however if you around the

sub 40 minute 10k Training

then you could increase your pace for the 2000's and 1000's by 5 seconds per kilometer, please ask questions for further clarity.

Thanks

TheEd