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Running 10km? Training plans to suit runners of all levels

Running 10km? Training plans to suit runners of all levels

Elite runner, Vlad Shatrov, and his team at RunLab have developed a 10 week training program for all levels of runners to help you get ready for the Real Insurance Sydney Harbour 10k event The good news is, whilst the program was put together specifically for this event, it can be used by for any 10k run that you might be participating in.

There are programs aimed at all levels from beginners and intermediate runners through to the more advanced. Please note that the programs are guides only and before you undertake any new training program, you may want to talk to your medical practitioner first. Vlad has also put together a training plan for beginners who are wanting to tackle the 5km event.


10k training program – beginner

10km Training Plan - BEGINNER

This program is suitable for you if you can run/walk 5km in 40 minutes and it focuses on:

  • improving your aerobic fitness and stamina
  • getting you into a good running routine
  • training a maximum of three days a week over an ten week period


10k training program – intermediate

10km Training Plan - INTERMEDIATE

This program is suitable for you if you have already done a 10km race or longer and are looking to improve with a goal of between 45-60 minutes. It focuses on:

  • Improving aerobic fitness and overall body strength
  • Speed and endurance
  • Training a maximum of 6 days a week over 10 weeks


10k training program – advanced

10km Training Plan - ADVANCED

 

It’s suitable for you if you have already completed multiple 10km races and more consider yourself to be an advanced runner with a goal of sub-45 minutes. It focuses on:

  • Improving aerobic fitness and overall body strength
  • Speed and endurance
  • Training a maximum of 6 days a week over 10 weeks

Good luck and happy training!

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