Trimming your 10k times requires a smart, systematic approach to training, not just a mish mash of interval sessions and longer runs. Consulting the various running books and magazines for 10k advice is like opening a Pandora's box of training schedules and it is very difficult to know where to begin! We have some sessions here which have been proven to produce an improvement in your 10k times.

All of the training sessions emphasise intensity, but remember to limit each sessions quantity of fast running to no more than 10% of your weekly mileage. Use the sessions listed below twice a week for a minimum of six weeks, recover properly between training sessions and you will start running your 10k's faster.

It is very important that you sit down before you take on any of these sessions and calculate your proposed interval times from your 5k / 10k personal bests otherwise you could be running either too fast or too slow - either way it will defeat the object of what you are trying to achieve - FASTER 10k's! 

Programme 1:

Warm up by jogging easily for 10 minutes, and then run 1200 metre intervals at your current 5k race pace (Example: If your current 5k PB is 25 minutes then your 1200 interval should be run in 6 minutes). Jog easily during recovery periods, and let each recovery last about a minute less than the time required to complete the 1200 interval (so in this example that would be 5 minutes). As with all interval sessions, dont let the total work-interval distance add up to more than 10% of your weekly mileage Example: You run 30 miles per week, since 10% x 30 = 3 miles or 4800 metres, you can run 4 x 1200 intervals per workout

Benefit: Heightens VO2 Max, makes 10k pace feel easier.

Programme 2:

Mark out a 10k course over terrain you like to run on. Warm up by jogging for 10 minutes and then run the 10k route, alternating 2-3 minute "efforts" at what feels like your 10k race pace with 60 - 90 second jog recoveries.

Benefit: Teaches you that you can handle a 10k at high intensity and that you can run well when you start to become fatigued.

Programme 3:

Traditional Fartlek (Swedish for Speed Play). Find a forest path or a place where you really enjoy running. After warming up, run at a tough intensity for about 30 minutes or so, alternating spontaneous burst at about 10k race pace with shorter periods of easy running (not jogging) when you feel tired. Enjoy the workout, and focus on relaxing and running smoothly.

All of the training sessions emphasise intensity, but remember to limit each sessions quantity of fast running to no more than 10% of your weekly mileage. Use the sessions listed below twice a week for a minimum of six weeks, recover properly between training sessions and you will start running your 10k's faster.

It is very important that you sit down before you take on any of these sessions and calculate your proposed interval times from your 5k / 10k personal bests otherwise you could be running either too fast or too slow - either way it will defeat the object of what you are trying to achieve - FASTER 10k's!

Programme 4:

Warm up with 10 minutes of easy running, and then cruise through one mile on the track at a tempo about 10 seconds (per mile) slower than your current-best 10-K race speed. Jog for just two minutes, and then scamper through a second mile at 10K pace. Jog easily for two more minutes, and then blast through a final mile about 10 seconds faster than 10K velocity. Warm down with a one-mile jog, and it's over! Benefit: Gives your 'lactate threshold' a shot in the arm, which will make 10-K race pace feel much more comfortable

Programme 5:

Jog easily for 15 minutes, and then run 800 metres at your current 10-K race pace. Jog lightly for two minutes, and then scurry through 400 metres at 5-K race speed. Amble easily for 60 seconds, and then dash through 200 metres at current one-mile race tempo. Rest for 30 seconds, and then launch yourself into 1000 metres at 10-K pace. Jog easily for four minutes, and then repeat this 800-400-200-1000 pattern. A 30-mile per week runner can complete two of these combos per workout; at 45 weekly miles, three 800-400-200-1000 combinations are possible. Benefit: Improves footspeed and fitness, enables you to run at 10-K speed while tired, makes 10Ks feel easier

Programme 6:

Warm up, and then run 10-minute intervals at your current 10-K pace, recovering for five minutes between intervals. Benefit: Raises lactate threshold and makes current 10-K pace feel easier, enabling you to step up to higher speeds in the race