The 10K is by far the country's most popular type of race. If you were to take a cross-section of any 10K race field you'll find some people tackling it as their first run beyond five miles, others using it just to stretch out their legs in company, and still others making it the focus of their whole season. 10K training fits in with most other running goals whether it's shorter distance or longer distance.

 

You can really see your 10K fitness rocket over a preparation period of eight weeks. If the 10K is your single focus for the season and you’re willing to do everything you can for a best-possible time, you can add a two- to four-month build-up period to the schedule, in which you focus on establishing a steady, solid mileage background. You can vary your pace slightly to maintain interest during these build-up weeks, but save the real speedwork for the final eight-week focus.

The first schedule is based on running 3 days a week and incorporates interval training, fartlek and slow runs. Completing this type of training from a good base of milage should allow you to complete the race in 45-60 minutes.

The second schedule is a tough one based on running 5 days a week including speedwork, interval, fartlek and hills. Because of the intensity of the schedule is should be followed by recovery time after the race to allow your body to rest and repair.