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    Nike Run Club 10K Training Plan

    Uploaded by

    Rahul Singh
    This document outlines a 10-week training program for a 10K race. It includes the pace chart with target paces for different distances. Each week consists of recovery runs, speed runs with intervals or tempo runs, and a long run. The weekly long runs increase in distance each week up to 10K. The speed runs focus on working on paces for 5K, 10K and mile. The final weeks include a progression tempo run and a taper with reducing distances and intensities to be rested for the 10K race.

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    © All Rights Reserved
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    Nike Run Club 10K Training Plan

    Uploaded by

    Rahul Singh
    844 views11 pages
    This document outlines a 10-week training program for a 10K race. It includes the pace chart with target paces for different distances. Each week consists of recovery runs, speed runs with intervals or tempo runs, and a long run. The weekly long runs increase in distance each week up to 10K. The speed runs focus on working on paces for 5K, 10K and mile. The final weeks include a progression tempo run and a taper with reducing distances and intensities to be rested for the 10K race.

    Original Description:

    Get your fastest 10k timing.

    Original Title

    Nike-Run-Club-10K-Training-Plan

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    This document outlines a 10-week training program for a 10K race. It includes the pace chart with target paces for different distances. Each week consists of recovery runs, speed runs with intervals or tempo runs, and a long run. The weekly long runs increase in distance each week up to 10K. The speed runs focus on working on paces for 5K, 10K and mile. The final weeks include a progression tempo run and a taper with reducing distances and intensities to be rested for the 10K race.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    844 views11 pages

    Nike Run Club 10K Training Plan

    Uploaded by

    Rahul Singh
    This document outlines a 10-week training program for a 10K race. It includes the pace chart with target paces for different distances. Each week consists of recovery runs, speed runs with intervals or tempo runs, and a long run. The weekly long runs increase in distance each week up to 10K. The speed runs focus on working on paces for 5K, 10K and mile. The final weeks include a progression tempo run and a taper with reducing distances and intensities to be rested for the 10K race.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    The document outlines a 10-week training plan with different types of speed, tempo and long runs to prepare for a 10k race.

    The training plan progresses over 10 weeks, starting with easier recovery runs and speed workouts and gradually increasing the distances and intensities of the long runs, tempo runs, and speed intervals as the weeks pass.

    Some of the workout types included are recovery runs, speed intervals, tempo runs, hills workouts, and fartlek runs. The speed intervals include variations in distance and pace.

    10K

    TRAINING
    PROGRAM
    PACE CHART
    10k best/ tempo half marathon
    mile 5k best/avg avg mile avg mile marathon best/ recovery
    best mile pace pace pace best/avg avg mile pace day pace
    mile pace

    5:00 17:05/5:30 35:45/5:45 6:05 1:18:00/6:00 2:44:00/ 6:15 7:00

    5:30 18:45/6:00 39:00/6:15 6:35 1:25:00/6:30 3:0:00/6:50 7:35

    6:00 20:15/6:30 42:00/6:45 7:05 1:35:00/7:15 3:15:00/7:25 8:10

    6:30 22:00/7:05 45:45/7:20 7:40 1:40:00/7:35 3:30:00/8:00 8:45

    7:00 23:45/7:40 49:00/7:55 8:15 1:50:00/8:20 3:45:00/8:35 9:20

    7:30 25:15/8:05 52:30/8:25 8:50 1:55:00/8:45 4:00:00/9:10 9:55

    8:00 27:00/8:40 55:50/9:00 9:25 2:05:00/9:30 4:15:00/9:45 10:30

    8:30 28:30/9:10 59:00/9:30 9:55 2:10:00/9:55 4:30:00/10:15 11:00

    9:00 30:00/9:40 62:30/10:00 10:30 2:20:00/10:40 4:45:00/10:50 11:35

    9:30 31:45/10:15 66:00/10:35 11:00 2:25:00/11:05 5:00:00/11:25 12:10

    10:00 33:00/10:40 69:00/11:05 11:35 2:35:00/11:45 5:15:00/12:00 12:45

    10:30 35:00/11:15 72:00/11:35 12:00 2:40:00/12:10 5:30:00/12:35 13:20

    11:00 36:15/11:40 75:00/12:00 12:35 2:50:00/12:55 5:40:00/13:00 13:45

    11:30 38:00/12:15 78:30/12:35 13:00 2:55:00/13:15 5:50:00/13:20 14:05

    12:00 39:30/12:40 81:30/13:05 13:35 3:05:00/14:05 6:00:00/13:45 14:30


    08 WEEKS TO GO

    RECOVERY RUN SPEED RUN


    3.2K/2 Mile Run Intervals
    5:00 Warm Up
    1:00 5K Pace
    2:00 10K Pace
    1:00 5K Pace
    2 x 0:45 Mile Pace
    SPEED RUN 2:00 10K Pace
    Intervals 1:00 5K Pace
    8 x 1:00 5K Pace 0:45 Mile Pace
    1:00 Recovery between all intervals 0:30 Best Pace
    0:15 Best Pace
    1:00 Recovery between all intervals

    RECOVERY RUN
    25:00 Recovery Run
    LONG RUN
    5K/3.1 Mile Run
    07 WEEKS TO GO

    RECOVERY RUN SPEED RUN


    25:00 Recovery Run Intervals
    6:00 Warm Up
    1:00 Mile Pace
    3:00 5K Pace
    5:00 10K Pace
    SPEED RUN 7:00 Recovery Run Pace
    Intervals 0:30 recovery after Mile Pace
    5:00 Warm Up 1:30 recovery after 5K Pace
    10 x 2:00 5K Pace 2:30 recovery after 10K Pace
    Recovery is 1:00 after all
    intervals except #4 and #8.
    2:00 recovery after intervals #4 and #8.
    LONG RUN
    5K/3.1 Mile Run

    RECOVERY RUN
    15:00 Recovery Run
    06 WEEKS TO GO

    RECOVERY RUN SPEED RUN


    35:00 Recovery Run Fartlek
    2 x 1:30 10K Pace
    3 x 1:00 5K Pace
    4 x 0:30 Mile Pace
    5 x 0:15 Best Pace
    SPEED RUN This is a continuous Fartlek run.
    Intervals Each interval of “hard running” is
    5:00 Warm Up followed by recovery running done
    2 x 3:30 10K Pace at an easy effort.
    2 x 2:30 5K Pace Duration of the recovery are equal
    2 x 1:30 Mile Pace to the length of the preceding
    0:30 Best Pace “hard” interval that was run.
    1:00 Recovery after 10K Pace
    1:30 Recovery after 5K Pace
    2:00 Recovery after Mile Pace
    LONG RUN
    6.5K/4 Mile Run

    RECOVERY RUN
    35:00 Recovery Run
    05 WEEKS TO GO

    RECOVERY RUN SPEED RUN


    40:00 Recovery Run Intervals
    7:00 Warm Up
    3 x 2:00 5K Pace
    10:00 Tempo Run
    3 x 2:00 5K Pace
    SPEED RUN Recovery is 1:00 after 5K Pace
    Tempo Run intervals and 2:00 after Tempo Run
    7:00 Warm Up
    25:00 Tempo Run

    LONG RUN
    8K/5 Mile Run
    RECOVERY RUN
    35:00 Recovery Run
    04 WEEKS TO GO

    RECOVERY RUN SPEED RUN


    40:00 Recovery Run Intervals
    5:00 Warm Up
    2:00 5K Pace
    1:00 Mile Pace
    2 x 0:15 Best Pace
    SPEED RUN Repeat entire series 3 x’s
    Tempo Run 1:00 Recovery after 5K Pace
    5:00 Warm Up 0:30 Recovery after Mile Pace
    23:00 Tempo Run and first Best Pace interval
    First 12:00 running out strong 2:00 Recovery between sets
    and controlled
    Last 11:00 running back
    progressively faster.
    Goal is to cover same distance out
    and back. LONG RUN
    10K/6.2 Mile Run

    RECOVERY RUN
    30:00 Recovery Run
    03 WEEKS TO GO

    RECOVERY RUN SPEED RUN


    31:00 Recovery Run Tempo Run
    7:00 Warm Up
    20:00 Tempo Run

    SPEED RUN
    Hills Workout
    5:00 Warm Up LONG RUN
    1:00 10K Effort 11.25K/3.1 Mile Run
    0:45 5K Effort
    0:30 Mile Effort
    2:00 Recovery after 10K effort
    1:30 Recovery after 5k effort
    1:00 Recovery after Mile effort

    RECOVERY RUN
    50:00 Recovery Run
    02 WEEKS TO GO

    RECOVERY RUN SPEED RUN


    45:00 Recovery Run Intervals
    8:00 Warm Up
    3:00 10K Pace
    1:00 Mile Pace
    2:00 5K Pace
    SPEED RUN 1:00 Mile Pace
    Intervals 2:00 5K Pace
    5:00 Warm Up 1:00 Mile Pace
    3 x 7:00 5K Pace 5:00 10K Pace
    Recovery is 2:30 between intervals 0:30 Best Pace
    1:00 Recovery between all intervals
    except after first 10K Pace interval
    which will be 1:30 recovery

    RECOVERY RUN
    30:00 Recovery Run
    LONG RUN
    10K/6.2 Mile Run
    01 WEEK TO GO

    RECOVERY RUN RECOVERY RUN


    5K/3.1 Mile Recovery Run 25:00 Recovery Run

    SPEED RUN RECOVERY RUN


    Tempo Run 1.6K/One Mile Run
    5:00 Warmup
    5:00 Recovery Run Pace
    4:00 10K Pace
    3:00 5K Pace
    2:00 Mile Pace
    1:00 Best Pace RACE DAY
    This is to be run as a 15:00 10K/6.2 Miles
    Progression Tempo Run

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