10km 10-Week Advanced Running Guide

This training guide will get you improving your 10km time in 10 weeks.

For those who have finished numerous 10 km races and longer events and want to push themselves even further, the 10 km ‘Personal best’ training guide is designed to help you build intensity and reach your maximum  your personal best (PB).

To achieve your PB you need to improve both your endurance and your speed. The best way to do this is by increasing the length of your runs, the pace you’re running at and by combining distance and speed training sessions.

This 10-week training guide incorporates these principles to improve your endurance and speed so that you can run your PB on race day.

Download your 10 km 10-week training guide as a pdf

Training days explained

Run: This refers to running at a comfortable pace – you define this. The key is that you cover the distance.

Speed sessions: To race at a fast pace, you need to train at a fast pace. Interval training, where you alternate fast running with jogging or walking, is a very effective form of speedwork. This starts with a workout of 6 x 400 m and peaks with 12 x 400 m. Run the 400 s at about medium intensity. Ideally these sessions are done on a local athletics track, but they can be done anywhere.

Tempo runs: This training technique involves continuous runs with an easy beginning, a build up in the middle, then ease back and cruise to the finish. A typical tempo run begins with 5-10 minutes easy running, continues with 10-15 faster running, and finishes with 5-10 minutes cooling down.

Rest: Rest days are almost as important as training days and provide an opportunity for you to recover and your muscles to build in strength. This training guide includes one rest day. The easy 5 km run scheduled for Monday is also designed to help you rest for hard workouts on other days. The final week before the 10 km race is a rest week. Taper your training so you can be in peak performance on race day.

Warm-up: Especially important before your speed workouts, a good warm-up is to jog one km or two, sit down and stretch for 5-10 minutes, then run some easy strides (100 m at near race pace). Cool down afterwards by doing half of the warm-up.

Stretch + strengthen: Stretching is key to a strong, supple body and should be done daily. Strength training, particularly for your core muscles, is an important focus of this training guide. Bodyweight-based activities like push-ups, chin-ups or dips are beneficial or light weights with high reps at your local gym.

Pace: When referring to pace the program means race pace, the speed at which you aim to run your 10 km race in. Like the tempo runs, you want to start and finish easy. The guide outlines total distance of the run plus the approximate distance that should be run at race pace.

Test: This training guide includes opportunities to check in on how you are tracking with two test runs – one 5 km test and one 8 km test.

Long runs: This program suggests a slight increase in the distance of your long runs as you get closer to race date: from 10 km to 16 km. Run at a comfortable pace and enjoy these runs, the aim is to get your legs comfortable with the distance and help build endurance. Mix these up with different runs and even find local trail runs if suitable.

Download the full guide here.

Recommended reading - The science of food

Experts

How taste works

Interested to know how your taste buds work? We talk to the experts

Read more
In Brief

Complete Food and Nutrition Companion

Catherine Saxelby’s latest book is your new nutrition bible.

Read more
Experts

Busting popular food myths

Do ‘negative calorie’ foods exist? Can you blame a slow metabolism? Popular food myths busted.

Read more
In Brief

Work-off a factor in food labelling

How long would it take you to work off your afternoon snack?

Read more
In Brief

Food allergy knowledge, parents and schools…

Would you recognise the symptoms of an allergic reaction to food?

Read more
Community

Google is not the same as science

Mamamia’s Mia Freedman challenges the emerging wave of ‘Google experts’.

Read more
In Brief

Junk food and your memory

Here’s another reason to cut back on foods high in sugar and saturated fat.

Read more
Experts

How unhealthy is fast food?

Professor David Cameron-Smith weighs up the nutritional value of fast food to assess.

Read more
Experts

Food for healthy eyes

Ophthalmologist Dr Eric Mayer gives us some food for thought on nourishing our eyes.

Read more
Experts

Decoding food labels

Four simple tips for understanding the wealth of nutritional information on packaged food products

Read more
Experts

What drives our food choices?

From mood to cost to nutritional value, a complex variety of factors influences what we eat

Read more
Lifestyle

What’s the healthiest takeaway food?

Some nights, a home cooked meal isn't going to happen. Here's how to make the best takeaway choices

Read more
Experts

Will the real superfoods please stand up?

What's a ‘superfood’, really? An expert examines them to see which are worth the hype

Read more
Experts

Why vegetables are the real superfoods

The health benefits of vegetables are here to stay.

Read more
Experts

Eggs – good or bad for you?

How healthy are eggs? Research says there's no reason to be scared of these nutrient-rich gems

Read more
Experts

How fermented foods can boost your health

Another over-hyped fad? Not quite. There is some good science behind the fever for fermented food

Read more
Experts

5 reasons not to cut grains from your diet

Fibre-rich whole grains are vital to a balanced diet. Accredited Dietitan Tim Cassettari explains

Read more
Experts

The brain-boosting diet

Nourish your brain for better focus, memory and mood with these delicious and nutritious foods.

Read more
Experts

Super-foods!

Your mum was right, eat your greens!

Read more

For full functionality of this site it is necessary to enable JavaScript. Here are instructions on how to enable JavaScript in your web browser.