Dein Ziel ist es 10km in unter 45min zu laufen. Mit dieser Zeit bist in deiner AK vorne dabei! Dieser Plan richtet sich an erfahrene Läufer/innen, die regelmäßiges Intervalltraining und ein wöchentliches Laufpensum von ca. 35-50km gewohnt sind. Struktur: 2 Belastungswoche - 1 Entlastungswoche. This plan is a great starting point for many runners who then go on to run a sub-30 minute 5k. Beginner 5k training plan. You may also consider a beginner 5k training plan. Many beginner 5k training plans are between 8 and 6 weeks as it is felt this is an adequate amount of time to train for a 5k. Intermediate 5k training plan It took him 25 minutes on the way to work and 35 minutes on the way back. What is the cyclist's average speed? First, add up the time to get 1 hour total. Also add up the distance: 5 + 5 = 10 kilometers. Finally, replace in the formula to get 10 / 1 = 10 km/h (kilometers per hour) on average in total. For example, if your baseline 5k race pace is 6.52 minutes per mile, here’s what your other runs will look like in terms of pace: 5k pace – 6.52 per mile / 4.16 per km; 10k pace – 7.09 per mile / 4.27 per km; Long run pace – 8.18 per mile / 5.10 per km; Easy run pace – 9.18 per mile / 5.47 per km Primera fase: 6 x 1,5 km. Ocho semanas antes de la carrera, haz seis repeticiones de 1,5 km a tu ritmo de 10K, con 3-4 minutos de trote de recuperación entre repeticiones. No te sorprendas lo Plan Description. Dieser Trainingsplan begleitet dich auf den finalen 12 Wochen zu einer schnellen 10 km Wettkampfzeit. Der Plan ist ideal für eine angestrebte 10 km Wettkampfzeit von 45-60 Minuten. Du wirst 2-3 Läufe wöchentlich absolvieren und zusätzlich sind 2-3 Einheiten Athletik eingeplant. different results. This plan is designed to add variety, structure and progression to your training. It will challenge you across a range of different heart rate zones and gradually build up your ability to swim at your desired 10 km pace. Swim Training Plan: 10 km Beginner – 12 Week Plan Introduction 2 A 10-minute walk at an average pace burns 30 – 60 calories. A person who weighs 130Ibs will burn about 36 calories in 10 minutes of walking. If you weigh 160Ibs, you’ll burn about 44 calories in a 10-minute walk. A person who weighs 200Ibs will burn about 56 calories walking for 10 minutes. Take your 10K time, double it and then add 10–15 minutes: For example, if you run 45 minutes for a 10K, then double that time (which equals 90 minutes) and then add 10-15 minutes. A reasonable half-marathon goal time for a 45-minute 10k runner using this method is 1:40–1:45. Elite and professional runners may be able to finish a 10K in 30 minutes or less. The world record for a 10K, according to USA Track and Field (USATF), is 26:24. It was set by Rhonex Kipruto, a Kenyan long-distance runner, in 2020. The top 10K time for a woman is 29:38, set by Kalkidan Gezahegne of Bahrain in 2021. cXja6. We earn a commission for products purchased through some links in this article. Want to run a 10K in under 60, 50 or 40 minutes? We have the running plans for you. 1 of 4 Ten kilometres – or miles – is the perfect distance over which to test your endurance and speed, whatever your running pedigree. For new runners it’s a challenging but achievable step up from 5K, and it’s a great speed sharpener for those who prefer to focus on longer races. ‘It’s not just endurance you need – it’s speed endurance, the ability to sustain your pace for a prolonged period,’ says Julian Goater, a running coach and author of The Art of Running Faster (Human Kinetics). Physiologically, this means that a high aerobic capacity (VO2 max) and lactate threshold are equally important assets, so a balance of VO2 max sessions, such as intervals, and tempo runs to raise lactate threshold, are on the training menu. ‘Running faster than your goal race pace will make race pace feel easier,’ says Goater. ‘But break it down into reps to make it more manageable.’ A study published in the Journal of Applied Physiology found that experienced runners who replaced some moderate-paced miles with three or four sessions of short efforts at 95 per cent of maximum speed improved their 10K time by an average of one minute. Training at your goal pace is also important. ‘The closer you are able to perform workouts that mimic the physical demands of a race, the better you’ll get at racing that distance,’ says running coach Jeff Gaudette ( Another great thing about a 10K is that it’s a race in which you can take a few risks. While going off too fast might make the latter stages of the race uncomfortable, it won’t destroy your race altogether. And if you do get it wrong first-time round, you can give that PB another go a couple of weeks later. Even better, once you get back to those longer distances, you’ll probably find your 10K training has paid dividends. Ready to discover the power of ten? Here are training plans for those targeting sub-40, sub-50 and sub-60-minute finishes. 2 of 4 Break 60 mins WHO’S UP FOR IT? First-timers with a good level of fitness and those with experience of going sub-30 for 5K Pace: min/mile This eight-week programme consists of three challenging sessions per fortnight, mixing race-pace efforts with fartlek (‘speed play’), hills and tempo running, and, in the latter stages, some intervals to hone speed. ‘Fartlek helps you get used to the feeling of running hard and recovering, without being too structured,’ says Goater. The bulk of the plan’s sessions, though, should be run at a comfortable pace to build the endurance you’ll need. A 5K race or Parkrun halfway through will allow you to assess your progress and ensure your goal time is realistic. If you haven’t raced before, it’s advisable to try a 5K before you double up. Choose the right race Many beginners pick large events for their debuts, but being stuck behind hundreds of runners isn’t the best way to bag a PB. Choose a race that is PB-friendly but not overly serious and competitive. It needn’t be pancake flat – if there are a few undulations, you’ll often make back on the downhills what you lose on the climbs. Work on your form Improving your running form will help you to run more efficiently, so you use less energy and reduce your chances of injury. ‘Your feet should land quietly and move quickly and lightly,’ says Goater. He recommends running up short, shallow steps to improve leg turnover, or trying to land your foot on every paving stone. ‘You should feel as if you’re falling forward, and that it’s only by bringing your legs through quickly that you stop yourself from falling,’ he says. Good hydration By all means, carry a drink with you, but it’s not necessary in a 10K race if you are looking to complete it in around an hour – it’s not long enough for you to risk dehydration and is likely to slow you down. Slow and steady ‘Focus on running a patient race over the first mile and then attack the course for the last mile,’ suggests Gaudette. But remember, even if you run even splits, it will feel harder towards the end. Dig in! Arm up Feel yourself flagging? Focus on your arms. ‘If you move your arms quicker, you’ll drive your legs faster, too,’ says Goater. Pace predictor Multiply your 5K time by 3 of 4 Break 50:00 WHO’S UP FOR IT? Runners with some 5K or 10K race experience who are capable of around 25 mins for 5K Pace: 8:00 min/miles The programme consists of two challenging sessions per week, but with the elements – speedwork, hills, tempo running and goal-pace reps – spread over a fortnight. The race-specific efforts progress from your current 10K pace to goal 10K pace, with tempo training to boost lactate threshold, and intervals and hills to build strength and speed. Don’t feel that you have to do the intervals on a track. In fact, Goater recommends varying your running surfaces to avoid injury. ‘Speedwork can be done on hills, parkland, playing fields or woodland trails,’ he says. Divide and conquer According to legendary coach Jack Daniels, a 10K race really begins at the four-mile ( mark. ‘Up to that point, you need to see how relaxed you can remain while sticking with the pace,’ he says. Olympian Jo Pavey, a 10,000m specialist, agrees. She recommends splitting the race into three chunks and handling each one differently. ‘Doable pace for the first two miles, push a bit in the middle two, then go hard for the last two,’ she says. Perk run Gear yourself up for the race with a coffee or a caffeinated gel. Caffeine helps to reduce your perception of effort when you’re running. Nathan Lewis, a sports nutritionist with the English Institute of Sport, says one pre-10K dose will suffice. ‘Taking it 45-60 minutes before the race gives time for its effects to take hold.’ A study in the Journal of Sport Sciences found that a caffeine dose of 3mg per kg of body weight, taken one hour before an 8K race, improved performance by an average of 23 seconds. Spit it out You’re not going to run out of glycogen in a 10K, so don’t really need a sports drink or gel, but research has found that swishing a sports drink around your mouth for 10-20 seconds and then spitting it out can help to enhance time-trial performance and lessen fatigue. This chimes well with the so-called ‘central governor theory’, which holds that it’s the brain, not the muscular system, that dictates fatigue. ‘Mouth-swilling reassures the brain that there is plenty of energy supply available,’ says Lewis. Perfect pace Use this nifty tool to see what pace you’ll need to sustain at during different segments of the race: 4 of 4 Break 40:mins WHO’S UP FOR IT? Experienced runners who are already running below or close to 20 mins for 5K Pace: 6:25 min/miles The programme consists of two challenging sessions per week, mixing fortnightly race-specific efforts at goal pace with tempo training to boost lactate threshold, and above-race-pace intervals or hills to build strength and speed. The remainder of the sessions are easy running for aerobic development and recovery. The 5K Parkrun or race will give you a chance to assess your progress. Do the splits Most coaches recommend running even mile splits, or a slight negative split, running the first half of the race slightly slower than the second half. ‘Every world record from the 1500 metres to the marathon has been set running negative splits,’ says Gaudette. ‘This means you don’t want to run the first mile too fast, but this can be difficult and will require focus.’ No pain no gain Maintaining a pace that isn’t far off your 5K pace for twice as long will hurt. Concentrate on your goal; that way, the prospect of going under 40 minutes will help you rise above the discomfort, says Andy Lane, a professor of sport psychology. Try not to ‘drift off’ mid-race: research has found that focusing internally was the best bet during high-intensity efforts. Be race ready Don’t just jog in your warm-up, advises Alex Hutchinson, author of Which Comes First, Cardio or Weights? (£ Harper). ‘It takes time for your oxygen-delivery system to get up to full speed, but researchers have found that you can prime it by doing a hard effort prior to a race.’ After you’ve jogged yourself warm, try running for about two minutes at race pace, aiming to finish about five minutes before you toe the line. Lighten up Wearing lighter racing flats can boost your speed. A recent study from the University of Colorado found that every 100g of increased shoe (or foot) mass was associated with about a one per cent increase in oxygen consumption. Tuck in The faster you’re running, the greater the energy cost of overcoming wind resistance. So running in a fellow runner’s slipstream could be a smart move even on a still day. If it’s windy, drafting is a must to conserve energy – it takes three to nine per cent more energy to overcome a head wind. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at *Note: Remember to enter time as h:mm:ss. So, a 42 minute 10k time would look like: 0:42:00 Warm-up for a 10k You should arrive at the race about 60 minutes (or more) prior to the start time. This will allow you to settle down, find the bathrooms and get in a good warm-up. Run a very easy 15-20 mins, just like you do before all your hard runs, 10 minutes of easy stretching and then 3 x 30 sec strides starting about 35-45 minutes before the race. Overall 10k race strategy You should focus on running a patient and conservative race over the first mile and then attacking the course for the last mile. Interestingly, every world record from the 1500 meters to the marathon has been set running negative splits – running the first half of the race slightly slower than the second half. This means that if you want to ensure that you run the fastest time possible, you don’t want to run the 800 or mile too fast. With the adrenaline and competition, this can be difficult and will require focus. Luckily, you’ve had lots of practice with the pacing, so use your internal clock and your effort to measure. First 2 miles (First 3KM) You should target a pace around 5-10 seconds per mile slower than your goal race pace the first 2 miles. Use the pace calculator above to determine the exact pace. Remember that it will feel “slow” and you might be getting passed by people you want to beat. While it is mentally difficult, this is by the most effective way to run a race and you’ll tear by those people during the last mile. Miles 2-5 (KM 3-8) At 2 miles or so, slightly increase your pace and start looking around and engage the competitors around you. Find a group that is running your pace or a little faster and latch on. Try to relax and keep your focus on staying with the group, not your splits. Use the group and the people around you to help you relax and take your mind of the distance ahead. This is the hardest part of the race as it requires a lot of mental focus and fortitude. Be aware that you need to increase your effort to maintain the same pace or run faster as the race goes on. As you get more tired, it gets more difficult to keep running faster, so you have to try harder. The pace is going to start getting hard around 4 miles; it’s part of racing the 10k, so prepare for it mentally. Keep you mind and body relaxed. Look within yourself and focus on you. Think confident thoughts and repeat confident mantras to yourself; “I am fast, this feels good” or “I am strong”. Every time you feel tired or feel the pace slip, repeat to yourself that you need to refocus and concentrate and get back on pace. Last Mile (Final 2km) With 1 mile to go, keep your head up and start to try and catch people in front of you. Pick one person and focus solely on reeling them in, nothing else. As you pass them, surge and put your eyes on the next person and repeat. Imagine tying a fishing line to their back and reeling them in. Kick hard the last mile and finish fast! If you want more information on 10k training, visit our 5k and 10k training resources page. Kordyt Zaprawiony W Bojach Posty: 393 Rejestracja: 20 lis 2016, 18:22 Życiówka na 10k: brak Życiówka w maratonie: brak Trochę pogrzebalem plany i znalazlem coś takiego: ... w-40-minut Jest to plan na 40 min i wg tabel daniellsa powinienem zlamac 40 min na zawodach na 10 km jednak powiem szczerze ze w praktyce wydaje mi sie to dość... nierealne. Ten plan zawiera elementy które wydają się dla mnie zbyt łatwe jak np 1km'etrowe interwaly w tempie 4:00. Ale sa tez elementy które wydaja mi się dość trudne jak narastajace tempo z 4:15 na 3:55 - nie od razu bede umiał taki trwning zrobić. Patrząc po moim ostatnim planie pod maraton to ulegla bardzo duzej poprawie wytrzymalosc na dlugich dystansach ale radzenie sobie z interwalami uleglo tylko nieznacznej poprawie. Myślicie ze to bylby dobry plan ? Dodatkowo dorzucilbym cwiczenia wzmacniające mięśnie nóg. Myślałem też generalnie o lekkim srubowaniu temp jesli te okażą się po czasie zbyt łatwe. 5km - 18:41 ( HM - 1:28:18 ( M - 3:08:32 ( Susanoo Stary Wyga Posty: 223 Rejestracja: 28 gru 2018, 18:32 Życiówka na 10k: 40:28 Życiówka w maratonie: 3:27:44 Lokalizacja: Tilburg/ Jastrzębie-Zdrój Nieprzeczytany post 16 paź 2019, 22:10 A mnie się wydaje że jak masz 5km 18:41 to jak najbardziej powinieneś uwierzyć w to, że dasz rade b@rto Zaprawiony W Bojach Posty: 3107 Rejestracja: 06 sty 2015, 23:07 Życiówka na 10k: 38:38 Życiówka w maratonie: brak Nieprzeczytany post 16 paź 2019, 22:25 Czasami sam wynik z 5 km nie daje gwarancji na udany występ na 10 km. W Twoim przypadku Kordyt jednak i czas z półmaratonu raczej pokazuje, że 40 minut to powinno spokojnie pęknąć. Chyba że to wszystko przed jakąś kontuzją było czy długą przerwą. Ogólnie to ten plan jest taki dość spokojny i uniwersalny. Zastanawia mnie jednak sens takiej jednostki " E 7km + M 1km w 4:10km". Do czego ten kilometr? W tym samym tygodniu jest zapisana jednostka "E 5km + M 8km po 4:15-4:20km" no i to już ma sens. Morderca_z_głębi_lasu Zaprawiony W Bojach Posty: 578 Rejestracja: 02 lis 2016, 14:48 Życiówka na 10k: 35:42 Życiówka w maratonie: 2:54:22 Lokalizacja: Nienack Nieprzeczytany post 16 paź 2019, 23:46 Powinieneś rozmienić 40 minut spokojnie. Pamiętam moją taką próbę. Byłem na poziomie na 5km i ok na HM i pękło, mimo że pierwsze 2 km po wtedy zrobiłem. O treningu nie wiedziałem nic wówczas (teraz niewiele więcej) i poszło. Dasz radę! Kordyt Zaprawiony W Bojach Posty: 393 Rejestracja: 20 lis 2016, 18:22 Życiówka na 10k: brak Życiówka w maratonie: brak Nieprzeczytany post 17 paź 2019, 05:43 Właśnie to 5 km ja nie wiem na ile jest dobrze zmierzone bo bylo zrobione na parkrunie. Niby tam trasa jest zmierzona ale dziwne że mój zegarek ktory z reguły o te 100-300m zawyza długość trasy tutaj pokazuje ze przebieglem nie 5 a 4,75 km wiec sam nie wiem czy ten pomiar jest realny. No to jesli 40 min powinno byc dla mnie osiagalne to może powinienem pod 38 min trenowac ? Tylko ze jest bieda znalezc cos takiego bo albo jest 40 albo 35. Ale jeszcze poszukam. 5km - 18:41 ( HM - 1:28:18 ( M - 3:08:32 ( sochers Zaprawiony W Bojach Posty: 3421 Rejestracja: 16 sty 2014, 10:35 Życiówka na 10k: 44:41 Życiówka w maratonie: 3:59:37 Lokalizacja: Woodge aka Uć Nieprzeczytany post 17 paź 2019, 08:11 Tyy, a co za problem zostawić jednostki z planu na 40 i podciągnąć trochę tempa, żeby ten na 38 były analogiczne do tych na 40? To tak najprościej. Blog, Komentarze & Strava PBs: 1M - 6'09, 3000 - 12'11, 5k - 20'35, 10k - 44'41, HM - 1:47'11, M - 3:59'38 SławekK Stary Wyga Posty: 160 Rejestracja: 22 mar 2013, 08:38 Życiówka na 10k: 38:24 Życiówka w maratonie: 3:12:39 Lokalizacja: Mława Nieprzeczytany post 17 paź 2019, 08:52 Kordyt pisze:Tylko ze jest bieda znalezc cos takiego bo albo jest 40 albo 35. Ale jeszcze poszukam. Przesłałem Ci na priv linka do planu pod 10 km od 60 min do 30 co 2 min (link do konkurencyjnego portalu więc nie będę tu wrzucał ), wybierzesz co chcesz, ale ja na twoim miejscu próbowałbym bardziej 38 niż 40. b@rto Zaprawiony W Bojach Posty: 3107 Rejestracja: 06 sty 2015, 23:07 Życiówka na 10k: 38:38 Życiówka w maratonie: brak Nieprzeczytany post 17 paź 2019, 15:01 A ja, o szalony!, po prostu bym pobiegł w ten czy następny weekend czy jeszcze za tydzień jakąś dyszkę i wiedział czy jestem na sub 40 czy nie jestem. Tylko nie zacząć po 3:50 pierwszych dwóch kilometrów i będzie wiadomo. Jak parkrun nie wiadomo jak domierzony, to rzeczywiście może być 4,8 km i już masz dobre 40 sekund dodane. You can really see your 10K fitness rocket over a preparation period of eight weeks. As with the four-week schedules, it’s important that you’re flexible in your approach. 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 schedules, in which you focus on establishing a steady, solid mileage background. The training plan includes speed work, hill work, and fartlek training. MondayTuesdayWednesdayThursdayFridaySaturdaySundayWeek 1Rest2M easy, then 4 x 400m, with 400m or 3-min jog recoveries, then 2M easy, 2M faster, jog to finish2-3M easyWeek 2Rest2M easy, then 4 x 600m or 2 mins, with 400m or 3-min jog recoveries, then 2M easyRestRestRest15 mins easy, 15 mins fast but controlled, jog to finish3-4M easyWeek easy, then 4 x 800m or 3 mins, with 400m or 3-4 min jog recoveries, then 2M easyRestRestRest30-40 mins relaxed, inc hills4-6M easyWeek 4Rest2M easy, then 8 x 400m or 70-80 secs, with 400m or 3-min recoveries, then 2M easyRestRestRest5M, first half at 70%, second at 85%5-7M easyWeek 5Rest2M easy, then 8 x 500m or 90-100 secs, with 400m or 3-min recoveries, then 2M easyRestRestRest35-45 mins fartlek with varied efforts and recoveries6-7M easyWeek easy, then 5 x 800m or 3 mins, with 400m or 3-min jog recoveries, then gradual acceleration in segments, ie 70%-80%-90%7-8M easyWeek 7Rest2-3M easy, then 10 x 400m or 70-80 secs, then 400m or 2-3-min jog recoveries, then 2-3M easyRestRestRestWarm up, then 4 x 1M or with 3-4 min recoveries, then cool down7-9M easyWeek 8Rest2-3M easy, then 5-6x 500m or 90-100 secs, with 400m or 2-3 min jog recoveries, then 2-3M easyRest4-5M easyRestRestRACEIf you're looking to up the number of days run per week, or find a more advanced plan to improve your race time, take a look at the following: 8 week 10K training plan, running 5 days per week8 week 10K training plan, running 6-7 days per week This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. 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