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The 10k run requires both fitness and speed preparation. Therefore, the training plan for the "ten" should include not only long runs, but also more varied forms of running, such as intervals and tempos. See the preparation plan for the 10 km run prepared by trainer Monika LeFelic.

The training for10 km runshould start at least 3 weeks before the start. The average amateur runner takes this time to improve endurance and speed.

See the 10 km training plan prepared by the Movement Expert functional trainer Monika Le Felic (facebook.com/ulicznasalagimnastyczna) .

Contents:

  1. Preparation for a 10k run
  2. 10k run training plan
  3. 10 km times
  4. Exercises for coordination and a strong core

Preparation for a 10k run

When training for a 10 km run, it is worth taking care of not only fitness, but also speed and fitness. Including three forms of activity in the training plan - intervals, tempos and long runs - will allow you to get the best time at this distance. Running training should be supplemented with exercises to strengthen the deep muscles, the so-called "Core". Their performance helps to improve the running figure, reduces the risk of overloads and injuries.

The following training plan for the 10k run takes into account all the above-mentioned forms of effort, and additionally provides a place for core stability exercises.

10k run training plan

Here is a 3-week cycle of preparations for the "ten". Each training block (intervals, tempos / ascents, long run) should be performed on separate days, with 1-2 days break between each training session.

1. week

  • INTERVALS: 1.5 km run / 2 min jog - repeat all 6 x
  • TEMPÓWKI: 10 x 400m sprint with breaks of 400m jog (pace: 5: 00/5:30)
  • LONG RUN: 10/12 km

2. a week (we progressively increase the distance)

  • INTERVALS: 8 x 5 minutes of fast run (pace 6:00) with a break of 3 minutes
  • TEMPÓWKI: 10 x 400m sprint with breaks of 400m in a jog
  • LONG RUN: 15 km

3.week

  • INTERVALS: 3 x 3 km of fast rhythmic running with a break of 2 minutes
  • PODBIEGI: 8/10 x 300m / 400m (we run briskly uphill relatively quickly and try to maintain a similar pace so that each repetition is not slower than the previous one)
  • LONG RUN: 15/17 km
Worth knowing

10 km times

An amateur's 10k run time is rarely less than60 min . But if this happens, then such a result is considered very good. More skilled runners usually aim forunder 50 minutes .

The 10 km run is a good sign in terms of fitness for the marathon. If you managed to run the "ten" in about 50 minutes - you will probably manage the marathon and finish it in good time. However, if it takes you more than 60 minutes to run this distance - you still need to train before you decide to enter the longest race.

Exercises for coordination and a strong core

It is mandatory to add exercises for deep muscles to the 10 km training plan. Do them 3 times a week, preferably in the morning.

Before exercising for deep muscles, do a warm-up. Do not ignore this element, because the warm-up exercises, in addition to preparing for further effort, are also aimed at improving coordination and dynamics.

Warm-up:

  1. lunges forward with the torso twisted towards the front leg,
  2. side lunges to activate the thigh adductors,
  3. skipy A (knees to chest with alternating hand movement),
  4. skipy C (heel to buttock),
  5. extension-step (to the side),
  6. zig-zag step (cross step),
  7. / single leg jumping.

See VIDEO: Warm-up before running - sample exercises

Exercises for the deep muscles:

  1. Front support on full arms with alternate lifting of the right hand and the left hand (plank one arm reach) - 3 x 45 sec,
  2. Front support with alternate leg elevation (plank leg raise) - 3 x 45 sec,
  3. Front support with alternate lifting of the right arm and left leg, then left arm and right leg - 3 x 45 sec,
  4. Climbing in the front support (mountain climber) - 1 min (in the front support, alternately touch the left elbow with the right knee and vice versa).

See also: 21 variants of the plank exercise

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Category:

Running