How to train for your first 10K run


As you know we have a little less than three weeks to go until our Opening day 10K run. We are excited to celebrate this day with you and to have you part of our well-being community.

Never done a 10K before? Don't worry, we got you covered.
You can either do the 5K, this would be the safer option if you haven't quite yet mastered the 5K race.
OR take up the challenge!
Those #2020 goals aren't going to reach themself.

See our 10K - 101 training for first-timers.

We will start our work in the gym to ensure the best possible result in three weeks. We will have to work to increase your aerobic capacity utilizing intervals as well as increase your lactate threshold using tempo runs. We have constructed a near-perfect program for you to follow in the following weeks to smash that 10K.

Now, all of this may sound a lot, but we are going to simplify it all for you. All you need to do is show up and rock up!

Week 1
Monday. 30min easy run at a pace of 6-8.
Tuesday. 10min slow jog.
Wednesday. 4x2km with 3min recoveries between sets.
Set 1: 2km slow jog at a pace of 9.
Set 2: 2km at a pace of 8.
Set 3: 2km at a pace of 7.
Set 4: 2km at a pace of 6.
Thursday. 10x20sec sprints at a 4% incline gradient.
Friday. Active recovery with 10min slow jog/walk.
Saturday. 40min easy run at a pace of 6-8.
Sunday. Slow 8km run.

Week 2
Monday. Active recovery with 15min slow jog/walk.
Tuesday.
2km run at a pace of 8. 3x10min tempo runs at a pace of 6.
Wednesday. 30min easy run at a pace of 9.
Thursday. Short sprints. 10x30sec hard at a pace of 3.
Friday. Active recovery of 15min slow jog/walk.
Saturday. 40min easy run at a pace of 9.
Sunday. Short sprints. 6x30sec at a pace of 3.

Week 3
Monday. Active recovery with 10 min slow jog/walk.
Tuesday. 4km at a pace of 9. 5x1min tempo runs at a pace of 6.
4km at a pace of 9.
Wednesday. 3km at a pace of 9. 3km at a pace of 7.
Thursday. Active recovery of 10min at a pace of 9.
Friday. 20min easy run at a pace of 9.
Saturday. Race Day


Enjoy! 

BFit team