10k-Specific Training: A Six-Week Plan for Applying the Adaption Principle
The 10k is a difficult race distance to master.
If you’re a beginner, running twice as far as the more commonly run 5k is quite the challenge and requires doubling
your training efforts.
For experienced runners, the 10k is a blend of speed and endurance that necessitates performing five to six miles of
lung-busting intervals on the track in training.
To master the 10k distance, a runner needs to develop the perfect blend of speed and endurance so they can
maintain a vigorous pace (Usually only 10 seconds per mile slower than 5k pace for a 20-minute 5k runner).
A six-week training plan
The key to running your best race is executing a series of progressive, 10k-specific workouts in the last six weeks of
your training plan.
Not sure what I mean by 10k-specific workouts or drawing a blank as to what that progression might look like? Have
no fear. In this article, we’ll detail the importance of race specific workouts and outline the perfect 10k progression
for both beginners and experienced runners alike.
What is race-specific training?
In simple terms, race-specific training means the more you can tailor workouts to the physical condition required for
the particular physiological demands of your chosen exercise, the better you will perform at that exercise.
Meaning, the gains obtained by running more mileage would generally make you a better runner compared to a
CrossFit routine. The specific-adaption principle applies to all types of running training (and training in general) but it
can be further harnessed to train for races of a particular distance.
In short, the closer you can perform workouts that mimic the exact physical demands of a specific race, the fitter
you’ll get at racing that exact distance.
10k-specific workouts
As a caveat, race-specific training should begin with a base-running fitness regimen before commencing the longdistance race-specific training. Like building a house, the stronger and larger you can build your foundation, the
higher and more remarkable you can construct the peak.
The base-running period includes a balance in the development of:

Aerobic fitness through easy runs

Lactate threshold with tempo runs

VO2max by performing speed workouts

Neuromuscular development through strides and short hill sprints
The length of your base-building period will be determined by your experience level. Beginners will need 8-10 weeks
of general training to be capable of completing the suggested workouts while experienced runners may only need
4-6 weeks to get ready.
10k-specific workouts for beginners
The following is a six-week progression for beginner runners that will slowly adapt your body to racing at the goal
10k pace and managing the entire distance easily. You should be able to comfortably run 6 miles (a 10k is
approximately 6.2 miles) for a long run and perform 3 miles of hard interval training.
Week 1:
 1-2 mile warm-up
 12 x 400 meters at 10k goal race pace with 60 seconds rest
 1-2 mile cool down
Week 2:
 1-2 mile warm-up
 8 x 600 meters at goal 10k pace with 60 second rest
 1-2 mile cool down
Week 3:
 1-2 mile warm-up
 15 x 400 meters at 10k pace with 45 second rest
 1-2 mile cool down
Week 4:
 1-2 mile warm-up
 6 x 1000 meters at goal 10k pace with 60 second rest
 1-2 mile cool down
Week 5:
 1-2 mile warm-up
 10 x 800 meters at 10k goal pace with 45 second rest
 1-2 mile cool down
Week 6:
 1-2 mile warm-up
 4 x 1 mile at 10k goal race pace with 60 sec rest
 2 x 1000 meters at goal 10k pace with 45 second rest
 1-2 mile cool down
Additional points:
 You can perform a second workout each week, which would be a tempo run session, but it’s not required.
 Your long run should progress from 4-5 miles to 8-10 miles each week.
 You should race on the seventh week of this program, so simply find your target race and work backwards to
setup your full training plan.
10k-specific workouts for advanced runners
This is a six-week progression for experienced runners who are stuck at a 10k plateau and need to structure their
training for maximum results. Before starting this program, you should be able to perform 5 miles of hard intervals
in training.
Week 1:
 2-3 mile warm-up
 16 x 400 meters at 10k goal race pace with 30 seconds rest
 1-2 mile cool down
Week 2:
 2-3 mile warm-up
 10 x 800 meters at goal 10k pace with 45 second rest
 1-2 mile cool down
Week 3:
 2-3 mile warm-up
 3 miles at 10k goal race pace with 60 seconds rest
 5 x 1000 meters at 5k goal pace with 60 second rest
 1-2 mile cool down
Week 4:
 2-3 mile warm-up
 8 x 1000 meters at goal 10k pace with 30 second rest
 hammer interval #7 as fast as you can
 1-2 mile cool down
Week 5:
 2-3 mile warm-up
 3 x 2 miles at 10k goal race pace with 90 seconds rest
 1-2 mile cool down
Week 6:
 2-3 mile warm-up
 5 x 1 mile at goal 10k race pace
 hammer #4 as fast as you can, with 45 seconds rest
 1 x 800 meters as fast as you can
 1-2 mile cool down
Week 7: Race week:
 2-3 mile warm-up
 2 x 1 mile at 3k-5k pace w/5 min rest
 2 x 400 meters at mile pace w/3 minutes rest
 2 mile cool down
You should perform one tempo or threshold workout in addition to these 10k specific workouts each week. Your
long run should be 12-16 miles, depending on your total weekly mileage.
Final training plan overview
The next time you’re building your 10k-training plan, think about the specific demands of the race distance, count
back six weeks, and schedule this series of progressive race-specific workouts.