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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

 

PHYSIOLOGICAL FACTORS

The 10K requires a unique combination of physiological factors.

+ = somewhat important
++ = important
+++ = very important
++++ = crucially important

Maximal Aerobic Capacity (VO2max) ++++

Lactate Threshold ++

Maximal Running Speed ++

Resistance to Fatigue ++

Running Economy ++

 

TRAINING ZONES & WORKOUTS

In order to maximize 10K race ability, you will need to carry out your training in different training zones. About 75% of your weekly mileage should be below lactate threshold and not all of the below-mentioned training zones are emphasized in 10K training.

Zone 1 = Active Recovery

Recovery runs of 20 – 40min.

Zone 2 = General Endurance

Easy runs & long runs of 45 – 150min.

Zone 3 = High-End Aerobic

Tempo runs of 30 – 60min.

Zone 4 = Threshold

Threshold runs/intervals of 15 – 30min total.

Zone 5a = VO2max

VO2max intervals of 2 – 6min repeatedly.

Zone 5b = Anaerobic Power

Sub-maximal sprint repetitions of 30 – 90sec.

Zone 5c = Neuromuscular power

All-out sprint repetitions of 5 – 15sec.
 

Free Download: 5+ Training Zones
 
 
TRAINING PROGRESSION

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 intensities.

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 = Max-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 Intermediate

12-week training plan
4 essential runs
4x/week = 19 miles (30 km) per week
5x/week = no
6x/week = no

10K Advanced

12-week training plan
4 essential runs + 1 optional run
4x/week = 25 miles (40 km) per week
5x/week = 30 miles (48 km) per week
6x/week = no

10K Competitive

12-week training plan
4 essential runs + 2 optional runs
4x/week = 30 miles (50 km) per week
5x/week = 36 miles (60 km) per week
6x/week = 42 miles (70 km) per week
Do you prefer a plan handcrafted for your genetic type, training days, weekly mileage, training status, and weeks until your event?

10K Custom

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