Sub 38 Min 10K training plan help

2 messages
11/05/2012 at 16:21


I completed my second 10k on Sat in Peckham in 40.24, but my goal for the coming months is to go sub 38 mins if possible (quite a random time to be aiming for).

I'm entered into the Staines 10K on Sunday and hope that trying to pace my race will get me under 40mins, however I only run to work and back which is about 5k each way (running at the same pace pretty much every time I do it) and don't train for running as such, so i'm quite clueless as to how I should go about improving my times.

I have a reasonably good basic level of fitness, I play rugby, spin, swim and weight train, but would like to focus more on running. I was hoping that someone would have a beginners style training plan that I could use to improve my times.


Thanks in advance.


12/05/2012 at 18:44

If your times arn't improving than you will need to start incorporating quality runs,by quality runs i mean tempo, intervals and reps, so when you make a training plan have a tempo run of 20-45mins (3-6miles) and alternate every week or every 3-4weeks  between intervals (no more than 8% of weekly mileage) to stress v02max and reps (no more than 6% of weekly mileage) to work on running form and leg turnover, but don't forget a weekly long run of 25-30% of weekly mileage, all the other runs are just easy runs to recover and reach weekly mileage. Hope this hepls. 


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