plan: Training program to run 10K in 45:00

goal: Run 10 KMs in 45 minutes

number of weeks: 12

for Amateurs

prerequisite: 10K under 50 minutes

Photo by Ed Yourdon

This is a 12 weeks program with two phases:

Phase 1

8 weeks

The objective of Phase one is to enhance development and to increase cardio vascular endurance. Each week we will provide 3 quality training sessions:

- Speed day: high intensity session with short and fast repetitions (200m/400m/800m);

- Interval training: intense workout with short repetitions to simulate the race conditions;

- Tempo run: short sessions (not more than 25') or repetitions on long distances, useful to raise the lactate threshold and improve the endurance.

In addition, another important training session is

- Long slow: a steady run performed at comfortable pace leading to gradual increase in endurance.

A milestone report is generated every 4 weeks to check the status of your training sessions; this is called:

- Race rehearsal: reproduce race conditions for medium distances.

Part of this plan involves weekly gym activities and to carry out mild hill climb sessions.

Example of weekly train:

Phase 2

4 weeks

The second phase focuses exclusively on your anaerobic system. Each week consists of 3 quality training sessions:

- Speed day: high intensity session with short and fast repetitions (200m/400m/800m) act on anaerobic energy;

- Interval training: intense workout with short repetitions to simulate race conditions;

- Tempo run: short sessions (not more than 25') or repetitions on long distances  to raise the lactate threshold and improve overall endurance.

This plan also recommends walking sessions.

Example of weekly train:

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