Name: Playbook - All Day Running Co - Introduction to the 10k plan
Uploaded: 2023-02-12T01:55:49.743Z
Duration: 1 min
Description: Introduction to the 10k plan

Ian Sung

Todd

Welcome to the 10k running plan.

This training program has 3 general objectives:

1. Increase speed for 10k running 
2. Increase running-specific leg strength, core strength, and upper body strength
3. Increase running aerobic base and efficiency for longer distance runs

How will we achieve these outcomes?  The first principle is always running frequency.  By consistently running for many weeks we become better at running!  We become more efficient in our movements, more economical in our running stride, stronger cardiovascularly and more durable due to the frequent application of the running motion over ground.  

We increase speed by working on our SPEED and FAST efforts.  These are primarily 2 mile efforts with 4-5 minutes rest in between.  But strides also play a major role in your speed as well as shorter 30 sec powerful efforts.  

We increase running-specific leg strength, core strength and upper body strength by doing WORKOUT365!

We increase our running aerobic base via the longer distance runs we have weekly.  

In this training plan we use SPEED paces.  These should FEEL like 10km race pace.  Now some of you might not be 'racing' the 10k - so for you I would recommend it should feel uncomfortably fast.  You should not want to stay at this effort.  Remain uncomfortable throughout the interval.  For those of you applying 10km race pace, a good way to plan  this effort is to consider a range of your 10km pace and 10% faster.  For example - if you are looking to race a sub 45 min 10k (just an example) then the pace for your 10km needs to be approx 7:15/mile.  10% faster would mean 43 sec. (7:15=435 sec, 10% of that = 43 sec.) faster per mile or 6:35 pace - which gives you a fair range to work with:  6:35-7:15!  In this way, the intervals prepare you for being a bit faster than race pace, and factors in that you will slow down later in your 10km - potentially.

You'll run 10k for time two times throughout this plan - the weekend of Weeks 1 and 5. These times are not only helpful to gauge paces for the speed intervals and distance runs, but they will also highlight your improvement after 5 weeks.

You'll run hard intervals designed to increase your speed. Long easy distance runs from 6-10 miles will develop your aerobic base.  

IMPORTANT is that the recovery interval is truly easy, meaning either walking or at a very easy jog, shuffle. 

You'll run intervals 1-2 times per week, complete plenty of strides and run an easy distance run one time per week.

Introduction to the 10k plan

Staci Fisher

Strides

Strong

FAST and more…

Easy Running Defined

Rest Days

Endurance and Recovery Week

W1/D1 Rest

Aaron

Julie

Did my first tracked run on the app
Did 2.7 miles
Could not exit without “losing my data” any help to fix this?

Grant Kay

W1/D2 Easy Day

Did a lot of walking, so good active rest

A little sore from my first run in 6 months

Malcolm McGee

W1/D3 Rest

Alex

Jadi

W1/D4 Tempo Pace

W1/D5 Rest

Callie Turner

Rich

W1/D6 Long Run

W1/D7 Clean Up Run

W2/D1 Rest

Mile 1 - 10:08
Mile 2 - 9:42
Mile 3 - 9:24
Mile 4 - 9:04

W2/D2 Speed Work

W2/D3 Rest

W2/D4 Easy Day

W2/D5 Rest

W2/D6 Long Run

3 miles 32:41. 4 set of strides after 200 m

W2/D7 Clean Up Run

W3/D1 Rest

1.5 miles : 10:31 pace
1.5 miles : 9:31 pace
1.0 miles : 8:57 pace

W3/D2 Speed Work

W3/D3 Rest

W3/D4 Easy Run

W3/D5 Rest

W3/D6 Long Run

4 miles 44:42 11:10 min mile w last mile at faster pace

W3/D7 Clean Up Run

W4/D1 Rest

W4/D2 Easy Day

W4/D3 Easy Run

W4/D4 Easy Day

W4/D5  Extra easy run

W4/D6 Long Run

W4/D7 Clean Up Run

W5/D1 Rest

W5/D2 Easy Day

W5/D3 Rest

4 mile run 43:29. 10:54 min/mile with strides

W5/D4 Easy + Strides

W5/D5 Rest

Pace is down to 11:05. Happy with that. Going to keep pushing.

W5/D6 10km

Didn't want to, but I did. 
1 mile x 3 (avg speed was 9:13 min mile) 60 minutes done total mileage 5.15

Introduction to the 10k plan

Community

More workouts from All Day Running Co