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A Basic 10km Training Plan For Busy / Slack* Runners

*Busy, lazy, procrastinating… in addition to a whole heap of other synonyms to explain / excuse my lack of commitment to running these days. As you’ll know, I’ve taken a break from the half marathon distance for the summer with my biggest race being the Vitality British 10km in London on Sunday 10th July. I’m pretty sure I’m not the only person on the planet who is “too busy” to train 5 times a week so I put together a 10km training plan which will get you round the distance on race day at a minimum. Don’t expect PB’s cos we all know you get out what you put in, but you can expect to enjoy your event…

Training run for the British 10km with Olympic Athlete Perri Shakes Drayton

The plan is a really basic one, that hopefully even I can manage to adhere to. It’s so simple, based on just two runs per week; one long run and one interval session.

The Long Runs For Your 10km Training

The aim of this run is to get your legs used to the distance. 10km isn’t exactly the longest distance but the plan is tailored to running it, building up gradually over 7 weeks until race day (at the time of writing this post, we have just under 5 weeks remaining)


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One of the most popular posts on the blog in the past couple of years is theΒ 6 Day Race Day Preparation Guide which gives you one simple task to handle each day in the week leading up to your race or event. Essentially, I wrote it for myself as a way to get organised, ensure I cover all my bases and then have something to refer to each and every time I race which could also be updated with feedback shared with me!


The Interval Sessions For Your 10km Training

Intervals are used to increase anaerobic threshold levels (your ability to run hard without going into an oxygen deficit). These sessions also improve your endurance (the length of time you can hold your pace), and help to build muscle strength. There are so many variations of intervals you can run but I will mix up my sessions with both long (800m – 1500m) and short (200m – 400m) intervals. Once I get closer to race day, I’ll be doing more long intervals than short. I’ll run these intervals at 10kmph (a 60 minute 10km pace) and faster.

Rest periods will be approx half the distance for a long interval, and the same amount of time for the effort of the short interval.

10km Training Plan by Elle Linton

I’m currently on week 3 of training, but still actually have to catch up on week two (I know, I know). I kicked off with a 3.68km run around London with Olympic Athlete Perri Shakes-Drayton who has just been announced as the official race starter for the British 10km. This counts as my week two long one, so I just need to do two short interval sessions and 4 miles for a long run to fully catch up (I have the Olympic Park 5km booked for this Sunday so that will do!). I’m using my TomTom Runner 2 Cardio & Music to track all my training – I think it automatically uploads to Strava too so you can join me on there if you’re into that kinda thing or are also training for this race!

I’ll be mixing up my interval sessions with classes at Barry’s Bootcamp, 1Rebel, Best’s Bootcamp and FRAME whose classes all incorporate lots of fast treadmill running and some strength work. One of the main reasons I’m only running twice a week is because there are so many other things I want to do too including Reformer Pilates, road biking, spin classes and HIIT training. There are only seven days in a week sadly, and rest also needs to be scheduled.

What kinda 10km training plan do you usually use?! Ever run just twice a week?! 

Elle πŸ™‚ 

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4 Comments

  1. TriGirl
    June 10, 2016 / 17:40

    Ooh, I have a 10k on Sunday! I ran about 3-4 times a week but I can see this plan working. Since I'm on the other side of the world I think I'll have to pass on your race but good luck! It sounds like a fun one!

    • Elle Linton
      June 11, 2016 / 09:22

      good luck for your race on Sunday! …hahaha! well, if you ever find yourself on this side of the world, look me up πŸ˜‰

  2. Curious Journeying
    June 11, 2016 / 09:47

    Ooh, this is a great post. I'm running 5K pretty regularly but want to step it up to 10K so this is very useful :). Best of luck for the British 10K! Nicky | http://www.curious-journeying.com

    • Elle Linton
      June 11, 2016 / 12:19

      Thanks Nicky! Look forward to following your journey to 10km! I'm sure you'll smash out the park if you've been running 5km regularly! πŸ™‚

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