10000 Meter Training Plans

The 10K is a niche event that many folks keep clear of. It is too long of a community race for the barely fit 5K runner to attempt. It is not a high school event. In college, you may see it twice in XC for men, and then maybe 2-3 times in track season for men and women. The athlete has a very finite number of PR attempts each season.

Introduction

A good 10K runner has most definitely put in some high quality running miles. You are now a full-fledged distance runner and have left behind most other people who dabble with running or sports.

The Science of the 10000m

Anaerobic Energy System

The Anaerobic Energy System may be sub-divided into the following systems: 

• Anaerobic Glycolytic - no oxygen, effective for less than 2 minutes. Important to long sprinters, such as 200, 400, and 800m runners. Plays a role in 100m success as well. 

• Anaerobic Alactic - no oxygen, effective for about 8 seconds. Explosive sprints, such as the NFL 40-yard dash and a large portion of the 100m sprint. 

Aerobic Energy System

At 95+% aerobic, the 10000m is closer to the Half Marathon in likeness, than it is the 800m run.

The Aerobic Energy System is not technically sub-divided, but understanding it can be challenging because of the strength component that has a vote in the body’s ability to perform at aerobic distances.

For many of us, our aerobic energy system can outperform our body’s muscle strength and ability to keep running. Your weakest muscle, tendon, or ligament may falter well before your aerobic energy system does in a longer race. 

• Example: Don’t run for 1 year. Swim 1 hour per day to stay aerobically strong. Then, run a 20 mile hilly course at a good pace. Your legs will be decimated and sore for several days. You may be unable to walk and may end up injured. If we concluded that your aerobic system is the problem, we are wrong. You lack the strength for the activity... that just happens to be aerobic in nature. 

Note: This tricky relationship between a muscle’s repeatable strength (muscle power & endurance), and the body’s aerobic capabilities, influences our (CTCs) training approach for our athletes. When I see a high mileage 5K or 10K runner who has a poor mile time (not a good racing range for that athlete), a red flag goes up in my mind. 

• Faster runners - at EVERY race distance - master the combination of more strides per second and / or more meters per stride… winning is determined by that simple relationship - even in the marathon. It takes muscle strength to improve either of those variables. 

  
  

• Therefore, we will attempt to deconstruct the high mileage 10K runner with a poor mile time. We must go back and address the athlete’s ability to sustain a powerful stride. 

  
  

  • If that runner has been running high mileage for 4-6 years (like many people who run for us), they are rarely going to close the performance gap by adding another 5-10 miles per week to their training load… if they are struggling with the prerequisite speed and power attributes. 

  • True, it takes about 7 years to adequately develop the aerobic system.

  • The “deconstructing” approach that we do may eventually prove to be nonsense and I’ll lose our athlete’s confidence and business. It influences our training doctrine, however, because I suspect that too many collegiate athletes bail on the shorter distances and go too far / too quickly into volume and aerobic development. It’s a matter of survival and staying on the team. If you are a competitive-minded 4:22 Mile guy / 5:01 Mile gal on a team with a few 4:08 / 4:44 people, you are going to be tempted to head (prematurely) in the direction of the 5K and 10K. 

    • The best thing for your long term 10K development, in my opinion, would be for you to lose badly in the Mile for four years as you drop your time down to 4:04 / 4:44 and 1:50 / 2:07 in the 800, while gradually building up your volume. I would stay clear of traditional / dedicated 10K work until you’ve tested shorter distances and workouts for two quality years. Sure, you can race a 10K, but don’t give up on the speed work of the miler and 5K runner too quickly.

    • And, as Cerutty required of his Olympic distance athletes, “Lift very heavy objects over your head on a regular basis” (my recollection of his statement).

    • The next question progresses to, “What is fast enough.. for an athlete to switch to primarily10K based goals?” 

      • Is your goal to run on a college team for 4 years and not necessarily reach your best? If yes, do whatever you want and there is nothing wrong with that approach.

         

      • If your goal is to reach your top ability by about age 25… then, consider developing the faster speed ranges early on. 

      • For a pro, I want to see about a 3:55 mile for men, or a 4:25 mile for women before we abandon the mile development efforts in favor of 10K specific endurance work. Look at Olympic finalists and their performance ranges. If you are the type of runner who can reach those mile times on aerobic strength alone, then cool. Just get there.

         

      • With our “deconstruction,” we slightly shift the intensity of the entire training program about 3-4%. That number may not sound like much, but it is a decent difference in the way a training program looks throughout the year. 

From the Mile to the Marathon, the faster runners win because of an effective combination of muscle power AND aerobic capabilities. 

Scientists and accomplished coaches have quantified / estimated that high achieving 10K runners use the following energy system distribution to excel: 

95% aerobic, 

5% anaerobic glycolytic, and 

near 0% anaerobic alactic energy

These are good estimates.

• The 800m was estimated to be 50% aerobic, the Mile is estimated to be 70% aerobic, the 5000m is estimated to be about 92% aerobic, and now we have bumped it up a little more to 95% for the 10K.

• The extra 45% input of the aerobic energy system calls for a significantly different looking training plan.

  
  

Testing:

10K Runners should be able to perform the 600m sprint, 3000m test, and 30K time trial.

• The 30K is the longest run we do - once per month, and not during the competitive part of the season. It is done at a hard effort, but not a max effort. We start slightly slower than pace for the first 5K, then progressively get faster every 5K.

• 3000m Test is done every 2-3 months. 99% effort is okay, just run a hard effort.

• 600m sprint is done about 7 times per year.

The Extras: 10K runners are going to spend enough time in the weight room to stay healthy and fit. A lean and powerful build is required. These runners are going to excel when they are very lightweight.

10K runners should be competent enough in the weight room, just to make sure they have exhausted every opportunity for improvement. Develop an understanding about Drills, Core Work, and Weight Training. It can take about two years of consistent work to manage all of these disciplines - I encourage coaches and younger athletes to take the time to teach / learn while in high school. 

Types of 10K Runners

Most successful 10K runners are going to have respectable mile and 5K times as well. Be careful if you think you are a fast 10K runner. It may be because other 5K runners and milers have no interest in running 25 laps. If your mile times and 5K are weak, you should strongly consider addressing the strength component of your running for a couple years.

Volume Recommendations

To me, VOLUME is the amount of mileage, or time running, that is needed to make most runners highly successful in the event. There are always exceptions, but my recommendations are based on my observations of thousands of runners, not the exception. I include warm-up routines as mileage. 

High School 5K: See my 5K workouts. The 10K is not a high school event in the US. Community and HS runners interested in 10K success, should get up to about 50-70 miles per week, several weeks per year.

College 10K: These athletes likely excel in cross country. Like the pros, the top NCAA XC runners are likely very good milers as well. It becomes a question of picking what events to pursue. Ed Cheserek was a good example: He had a legitimate shot at an NCAA Championship in every event from the 1500 - 10000. Again, that next-level 5K / 10K aerobic power and ability is likely going to carry someone to success in several collegiate events. 

• Many college 10K runners are going to quickly get to 70-80 miles per week, most weeks. They’ll often experiment up into the 90s and lows 100s to see the impact. Some schools are hitting 110-120 miles in a week for a few weeks per year (juniors and seniors). These athletes are likely very good runners… maybe not champions - but good.

Intensity Types

To me, INTENSITY refers to the types of paces an athlete runs during their training week, the percentage of volume run at those different paces, and the amount of recovery / easy running provided. I’ll also refer to this idea as Training Density (my term). 

Types of Paces: Athletes and coaches do not need to refer to these paces by any proper name, but the vast majority of competitors experiment and figure out ways to become fit by working with these speeds: 

Maximum Velocity - 100m Race Pace: The athlete’s top speed, as measured around the 40-55m mark of a 100 meter sprint. We often measure it with a Flying 30 Sprint. We test and care about Maximum Velocity because it is a measurement of running explosiveness, mobility, and fitness. We use the Flying 30 a few times per year (8+) in short speed workouts or stride sessions for 10K runners. 

200m - 500m Race Paces: These paces are rarely used in racing or training for a 5K runner. You may see a couple workouts near peaking time that include some fast 300s. The race is 92% aerobic - too much of these paces will damage the aerobic system.

600m Race Paces: We test the 600m a few times per season, but we do not train at this pace often.

800m - 1600m Race Paces: Used in training for 200m & 400m repeats or similar work. Used regularly with Strides.

• Read High Performance Training (Bowerman), Winning Running (Coe), Athletics (Wells Cerutty), and Better Training for Distance Runners (Martin / Coe) to broaden your understanding of strength and speed development at the Olympic level. 

Strides: Strides are fast runs at short distances that many athletes do multiple times per week - usually during warm-ups or at the end of a workout. Strides are helpful to support the development of neuromuscular coordination. Strides also build leg strength over months and years. Here is how we assign and define strides. 

Vo2Max Pace: Very important for the 10K runner. Measurement / reflection of Aerobic Power. It is a range of work that most coaches dial in between an 8-15 minute race pace ability. We implement these workouts, in a tough session, about 30 times per year. We implement these workouts in an easier fashion about 15 more times per year. We have three EXCELLENT ARTICLES that explain VO2Max concepts in detail. Start with VO2Max #1, then read #2, then read #3. 

Lactate Threshold: Very important for the 10K runner. Also called Anaerobic Threshold. Also called a Tempo Run. This finicky pace represents the exact tipping point (OBLA / Deflection Point) on a run where the body is just able to keep up metabolically. The pace is about 45-60 minute race pace (15K race pace, maybe slower) work for 20-30 minutes. We do this work about 46 weeks per year. The body is slowly breaking down during the run, but is able to remove the waste products just enough to keep up the pace. We have three EXCELLENT ARTICLES that address workouts at this pace. Start with Lactate Threshold #1, then read #2, then read #3. 

• Read Daniels’ Running Formula (Daniels) and Road to the Top (Vigil) to expand your understanding of aerobic development at an Olympic level. 

Moderate - Harder Aerobic Runs: Very important for the 10K runner. These paces are all slower than Lactate Threshold Pace. The paces are not difficult… until you try to sustain them for 50-120 minutes. The weekly Long Run may fall into this category. An extra 4 miles at the end of a workout may fit the description as well. 

Aerobic Threshold Run: Very important for the 10K runner. This is a slower / easy pace where the heart rate settles around 140-145 BPM. It is a basic aerobic development run that an athlete could do for “days” aerobically, if only the muscles could function that long and the glucose and fatty energy sources remained effective. This run proves beneficial for most athletes to raise aerobic system / endurance attributes. The runs should be a minimum of about 45 minutes, but the 10K runner will often hit these paces for 60+ minutes.

• It is very important to have these EASY days to help the body recover and strengthen.

• Read Highly Intelligent Training (Livingstone), No Bugles, No Drums (Snell), or Running to the Top (Lydiard) to expand your understanding of aerobic development at an Olympic level. 

Weekly Schedule

An athlete has a schedule that helps them to add in, and spread out, the different intensities each week - including weight room, strides, drills, and core work. We often use a 14 day schedule. Here is what a sample schedule may look like.

Measurement of Effort 

We can measure intensity by the pace of the run, heartbeats per minute, lactic acid present in the blood, or rated / relative perceived effort. The methods are not exact and not applicable to all runners. This is likely why some runners excel when they change training programs or coaches.

• Pace (Race Paces) Intensity: Discussed above. 

• Heartbeats per Minute (BPM): Explore the concepts here. 

• “Lactic Acid” Present in Blood (not a completely accurate term): Explore the concepts here.

• Rated Perceived Exertion (Some call it Relative Perceived Exertion): Explore the concepts here.

Approach to Training

Training Seasons: I am assuming 2 x 6 months training periods per year. I am okay if one block gets shortened to 16 weeks. Colleges run the 10K in XC (men) in November and May / June for track championships.

On the Pro / Semi-Pro side, we have athletes competing in different countries, Indoor and Outdoor. We can settle into a 6-month training block, which helps with a predictable annual build-up or increase in volume. We usually spend one 6 month cycle working on 5K and mile goals. Then, we spend a full six-month session geared toward 10K success.

This is merely a sample schedule that may help an uncoached runner, or a new coach, to consider types of workouts at different points of the season. 

Here is the macro view of a 6-month (or 26 weeks) training period 

Supplements & Nutrition:  Understand the USADA / WADA requirements – study all parts of the website if you are an inspiring pro.  There is a helpful information on the website that addresses nutrition as well.   I recommend the book, Racing Weight (Fitzgerald) as a starting point – good book about body composition and nutrition.   

Weeks 1-2: Athlete off. May only run 2-3 times per week with some cross training. Visit family and friends, vacation, etc.. 

Weeks 3-9: 7 weeks of general fitness and mileage. Prepare the body and nervous system for the challenging work in later weeks. 

• High mileage and very few acid-building activities. You are growing your heart, capillaries, and improving mitochondria performance. 

• 2 EASY “speed” sessions per week (out of 12-13 sessions per week). These are lower volume and / or higher rest sessions. The athlete should not leave the session miserable. RPE of 5-7. You are not looking for massive acid build-up during this part of the season. The speed session may be 5 x 800m at 5K-10K race pace, with 1:1 rest.

• Max Velocity Work: This may look like 6 x 30m fly, 2 x 50m fly, 1 x 60m fly. Very close to full speed. Full recovery between each. I tell 5K runners, “1 step shy of full speed - 98.5%.” A sprinter may have to deal with the increase risk of a hamstring injury - nature of the work of having to perform at full speeds. I don’t want to lose a miler because we tore a hamstring. Make sure you do a thorough sprinter’s warm-up to help detect injuries. We do this about 30 times per year for a 10K runner.

• I like to find a Half Marathon during this period. The athlete runs it hard, but does not max out - just fast.

• Another speed session could involve short hills, 8-10 second hills, at high speed (not max, 98.5%) with a good walking rest. 

• Weekly Anaerobic Threshold run of 20 minutes minimum. Our athletes are closer to 5 x 2000m repeats with a 50 second rest. We start the season at 20K race pace, and gradually get closer to 15K race pace. We bounce around on this workout, depending on altitude. 5 x 2000 at 15K race pace at altitude can be a real kick in the pants if you are trying to keep the intensity down. 

• Give a little attention to some VO2 pace work. Low volume. RPE 5. 3 x 800 at 3K race pace for example. 1:1 rest. 

• Long Run (Press the last half): I prefer a moderately challenging long run with a secondary long run that is easy (Sunday and Wednesday, for example). We also have very EASY days. I just don’t prefer that the long run is that easy. Our first 5K is always slower than the goal pace for the run. We don’t want athletes getting stuck / miserable 12 miles from home on a bad day. 

  • I would prefer a challenging 16-19 miler, for example. Then, we have two very easy days on our weekly schedule. We time a monthly 30K for most of the year for the athletes that can handle it - high effort, but definitely not max effort. 

  • You could enter a low-key marathon for your 30K time trial. Run well, not max, and drop out at 30K. This can be a fun way to do it and you can do the same race annually. It may be polite to let some folks know you are dropping out - especially if you are likely going to be a leader.

  • We also have Long Run #2 during the week for Weeks 1-12. This is about 5K shorter than the long run, and run a little slower.

• Decent cross-training and weights: high volumes of sets and reps and lower weights. Add some bodyweight exercises at the end of workouts, about 3 times per week. These will be done for all 26 weeks. 

  • We prefer a few 12K-15K EASY days, with a 45 minute bike, immediately following the run. We want to keep the HR in the low training zone for 90-120 minutes straight.

• Quality weekly sessions dedicated to Drills and technique. Become familiar with the importance of neuromuscular coordination development and plan it into your program all year. These routines focus on mechanics and mobility. 

Weeks 8-21: Moderate and heavy VO2 pace (5K and 3K) type work

• This is the aerobic development window where heavier VO2 pace work is going to be most valuable. This VO2 work will drop off over the last 6 weeks of the season, but it should be a focus now. 

  • Start at 5K pace and gradually get down to 3K pace work by Week 19. 8 x 800s, 6 x 1000s, or 10 x 600s (occasionally or at altitude), are examples with 1:1 rest. We are usually about 10-15 seconds under 1:1 rest. 

  • By Week 21, these workouts should be pretty demanding. By Week 18, we also negative split the last 3 reps. If your goals is a 2:20 800, for example, we’ll run a 1:13 and then a 67. It’s a subtle reminder to dig deep and run well when your race starts to fall apart. The final rep may be 70 for the first lap and then all out for the last lap for a 2:14. 

• Hill sessions will get longer and slower during this period. 600-1200 meter hills at 90% effort. Medium rest, for example. The athlete should be winded aerobically, but not destroyed. The legs should have the muscles to handle the work - tired, but not destroyed. We’ll shorten the hills around Week 18 and get quite a bit faster.

• Weight training is intense and important during this phase. Lower volume of sets and reps and high weights. Allow recovery time from weight training. 

• Throw in some time trials at 10K race pace in order to monitor heart rate and feeling. A fresh 4K, 5K, or 6K for example. See how the body is responding to training and get used to being dialed in on goal pace. 3 x Mile, etc…

• Add a few over-distance races. Find another 10 miler or half marathon race before Week 16.

• Your 30K time trial ends around Week 20. Your long run is still at a quality pace, but we lower the distance to about 25K at Week 21.

• Make sure easy days are EASY! 

  
  

Weeks 17-19: Pre-meets, time trials. 

• Weeks 15-17 are likely some of the highest volumes of the season. After this period, volumes are going down slightly and intensities are continuing to rise. I do include biking in our aerobic volume considerations.

• Get a couple 5K races or time trials so you can experiment with your goal pace. Race a 5K at your 10K race pace, then add an immediate 5 mile run at a good pace.

Weeks 20-26: 7 Weeks of Championship / Tour type meets. Trying to advance or qualify. 

• Now you are gradually backing down from the VO2 work - the volume of the workout will drop by 25-50% by Week 22.

• Tempo work will stay onboard until about 10 days before peak race. You might drop it from 5 x 2000 to 4 x 1600, for example - or even less. Experiment to see what helps you.

• Research Special Endurance workouts and come up with a plan. Basically, you are getting some tough long sprint workouts, which may include some nasty 400m repeat sessions. We must build the ability and confidence to run the last 400 of the race well, even when exhausted. 

• Prioritize some long sets at 10K race pace: 6 x Mile, with limited rest, etc…

• Plenty of rest on your EASY days.

• Volume should be 10-15% less than your max by about Week 20.

• Starting in Week 21-22, weight room work will shift towards maintenance and not growth. Save the energy for the hard track workouts. 

The Volume (discussed in the middle of this web page) and the Intensities (discussed on the bottom half) are merely EXAMPLES to help uncoached athletes or new coaches to consider training and workout ideas. We make adjustments weekly and our primary goal is to make sure the athlete is confident mentally to race. That confidence comes through challenging workouts and prep races.