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10K

THE ANATOMY OF A 10K

The 10K requires significant speed and endurance alike. It is fair to say that 10K specialists are the most versatile long-distance runners.

 

10K race intensity

  • 55% of your maximal speed
  • 90% of your VO2max
  • 4.6mmol/L of blood lactate (LT = 4mmol/L)

10K energy supply

  • 96% aerobic
  • 4% anaerobic

10K muscle fiber recruitment

  • 100% of your slow-twitch fibers
  • 80% of your intermediate fast-twitch fibers
  • 35% of your super fast-twitch fibers

 

10K training requires a unique combination of maximal aerobic capacity (VO2max), lactate threshold/tolerance, maximal running speed, resistance to fatigue, and running economy. In order to maximize these variables, you will need to carry out your training in different training zones.
 
 

NON-LINEAR PERIODIZATION

What’s more, peak performance training requires a logical sequence where one adaptation piggybacks on another. I’m an advocate of non-linear periodization (multi-pace training) where the emphasis transitions from general to 10K-specific pace.

 

Focus Block 1 = Twin-Base

Highly polarized training with a focus on the extreme ends of the pace spectrum.

>>> General Endurance + Maximal Speed

 

Focus Block 2 = Conditioning

The inclusion of middle-paces that develop your fitness to maximal levels.

>>> Lactate Threshold + VO2max

 

Focus Block 3 = Race-Specific

Emphasis on 10K-specific training while all other variables are maintained.

>>> 10K Race-Specific Endurance + Economy

10K Training Plans

Faster times from the 5K to the marathon are not just the result of training more or harder. Start training with the non-linear periodization method used by professional athletes and elite coaches.

You can choose 10K training plans from 4 levels or have one custom made for you.

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

10K Beginner

10-week plan
3 running days/week
15 miles/week (24 km/week)

10K Intermediate

10-week plan
3 - 5 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)

10K Custom

Do you prefer a plan handcrafted for you?

See more details...