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10K

The Anatomy of a 10K Race

A 10K race – if run at your very best – recruits 100% of your slow-twitch fibers, 80% of your intermediate fast-twitch fibers, and 35% of your super fast-twitch fibers.

That translates to…

  • 90% of your maximal aerobic capacity
  • 55% of your maximal speed
  • 10% anaerobic contribution
  • 4.6 mmol blood lactate/liter

Training for a 10K Race

Training for the 10K is in some ways similar to the 5K, half-marathon, or marathon – but it is not the same. The following 7 intensities should be used to maximize the necessary adaptations for a 10K peak performance.

General endurance: Easy to steady pace

Aerobic support: Marathon pace

Direct endurance support: LT-pace

Race-specific: 10K pace (obviously)

Direct speed support: 5K – 3K pace

Anaerobic support: 3K – 1500m pace

General speed: 1500 – 400m pace

It is not feasible, however, to train all of the above-mentioned intensities simultaneously. This would inevitably lead to overtraining, burnout, and injuries. Instead, I use a periodization model with focus blocks of 3 – 4 weeks. In each phase, no more than 2 of the 7 intensities are emphasized.

This particular method is called block periodization. It is a hybrid of linear and non-linear periodization that allows for long-term progress as well as frequent racing year-round across multiple distances since all physiological parameters – such as VO2max, lactate threshold, and stride power – are maintained at all times.

Block periodization is arguably the most advanced training method to date. It will enable you to break stagnation and set new personal records.

Hi! I'm Sandro Sket, a Certified Strength & Conditioning Specialist from Germany. As an athlete I have won multiple awards in middle-distance and long-distance running events. My training plans combine science-based principles with the practical methods of professional athletes.
Certified Strength and Conditioning Specialists (CSCSs) are professionals who apply scientific knowledge to train athletes for the primary goal of improving athletic performance. They design and implement safe and effective strength training and conditioning programs.

10K Training Plans

Faster times at the 10K are not just the result of training more or harder. Real progress begins by maximizing aerobic fitness, muscular power, and race-specific endurance—in the right order.

Train with the block periodization method to set a new personal record at your next 10K race.

Elevate your aerobic capacity (VO2max)
Boost your lactate threshold/tolerance
Increase your neuromuscular power
Upgrade your fatigue resistance
Improve your running economy

10K Intermediate

10-week plan
4 running days/week
25 miles/week (40 km/week)

10K Advanced

10-week plan
4 - 6 running days/week
37 miles/week (60 km/week)

10K Pre-Elite

10-week plan
5 - 7 running days/week
50 miles/week (80 km/week)