10km run in best time with the optimal training plan

Ten kilometers - the classic competition track for professionals, recreational runners and those who enjoy running. Jogging is healthy, keeps you fit and strengthens the immune system. For this to be the case from the start, certain rules should be observed and adhered to. Because only with the right training you can achieve the optimal fitness and ultimately your personal goal.

We make you legs

Ten kilometers, what's that? This supposedly short distance requires as much consistent training and conscientious preparation as a half marathon or a marathon. Endurance and speed are the basic requirements for the distance of ten kilometers. Basically, especially for beginners run, that the physical condition and state of health allow running training. Proper shoes are essential to keep your knees and joints properly balanced.

Warm up before each workout and finish with enough stretching exercises. Additional exercise compensates for other muscles and prevents one-sided training. Always listen to the signals of your body and do not overstretch it. These are the basic rules of every running workout.

Optimal conditions

From a training plan you should not expect quantum leaps. A training plan gives an orientation and assumes that endurance and fitness are given. Training plans are designed in the long term for a constant training with a corresponding increase. Give your body time to get used to the consistent training, because exaggerated training at the beginning, leaves the actual goal in the distance. The optimal preparation for the competition is made up of different units: stamina, speed, tempo change, stretching and regeneration.

The primary focus of the first few weeks is endurance training. Endurance forms the basis for every run and every distance. Pay attention to your heart rate. Endurance does not require a fast pace. Your heart rate should be around 65 to no more than 70% of your maximum heart rate during exercise.

The training plan for 10km

It's best to start training 10 weeks before the competition, and schedule at least 4-6 hours per week. If possible, train for 2 consecutive days and then create a rest day. Start with smaller distances and slowly increase the distance and speed.

1st - 3rd week of training:

  • Day 1 - Endurance run of 40 or 50 minutes
  • Day 2 - stretching exercises and muscle training
  • Day 3 - day off
  • Day 4 - Endurance run of 45 or 55 minutes
  • Day 5 - stretching exercises or balancing sport
  • Day 6 - day off
  • Day 7 - regenerative run of 50 minutes.

4th - 6th week of training:

  • Day 1 - Endurance run of 50 or 60 minutes
  • Day 2 - stretching exercises and muscle training
  • Day 3 - day off
  • Day 4 - Endurance run of 55 minutes with increasing speed
  • Day 5 - stretching exercises or balancing sport
  • Day 6 - Interval training
  • Day 7 - regenerative run of 60 minutes.

7th - 9th week of training:

  • Day 1 - Endurance run of at least 60 minutes
  • Day 2 - stretching exercises and muscle training
  • Day 3 - day off
  • Day 4 - Speed ​​8 - 10km
  • Day 5 - stretching exercises or balancing sport
  • Day 6 - Interval training
  • Day 7 - regenerative run of 60 minutes.

10th training week:

  • Day 1 - endurance run of 60 minutes
  • Day 2 - stretching exercises and muscle training
  • Day 3 - speed 10km
  • Day 4 - day off
  • Day 5 - stretching exercises
  • Day 6 - regenerative run of 30 minutes
  • Day 7 - Competition day
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