Ten kilometers – the classic competition distance for professionals, recreational runners and those who enjoy running. Jogging is healthy, keeps you fit and strengthens the immune system. To keep it that way from the start, certain rules should be observed and followed. Because only with the right training you can achieve optimal fitness and ultimately your personal goal.
We make you legs
Ten kilometers, what is that? This supposedly short distance requires just as much consistent training and conscientious preparation as a half marathon or a marathon. Endurance and speed are the basic requirements even for the distance of ten kilometers. The basic rule, especially for running beginners, is that the physical condition and state of health permit running training. Proper shoes are essential to ensure that knees and joints are always properly loaded.
Warm up before each workout and finish with sufficient stretching exercises. Additional compensatory exercise works other muscles and prevents one-sided training. Always listen to your body’s signals and do not overtax it. These are the basic rules of any running workout.
Optimal conditions
You should not expect quantum leaps from a training plan. A training plan gives an orientation and it assumes that endurance and fitness are given. Training plans are built for the long term for constant training with appropriate increases. Give your body time to get used to the consistent training, because excessive training at the beginning, makes the actual goal far away. The optimal preparation for the competition consists of different units: Endurance, speed, change of pace, stretching and regeneration.
The primary focus of the first weeks is endurance training. Endurance forms the basis for every run and every distance. Pay attention to your heart rate as you do this. Endurance does not require a fast pace. Your heart rate should be about 65 to no more than 70% of your maximum heart rate during training.
The training plan for 10km
It is best to start training 10 weeks before the race and plan at least 4-6 hours per week for it. If possible, train 2 days in a row and take a rest day afterwards. Start with shorter distances and slowly increase 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 – Rest day
- Day 4 – Endurance run of 45 or 55 minutes.
- Day 5 – stretching exercises or compensatory sports.
- Day 6 – Rest day
- 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 – Rest day
- Day 4 – endurance run of 55 minutes with increasing speed.
- Day 5 – stretching exercises or compensatory sports.
- 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 – Rest day
- Day 4 – tempo run 8 – 10km
- Day 5 – Stretching exercises or balance sport.
- Day 6 – interval training
- Day 7 – regenerative run of 60 minutes.
10th week of training:
- Day 1 – endurance run of 60 minutes.
- Day 2 – stretching exercises and muscle training.
- Day 3 – tempo run 10km
- Day 4 – Rest day
- Day 5 – Stretching exercises
- Day 6 – regenerative run of 30 minutes
- Day 7 – competition day
