30A 10K Advanced Beginner to Intermediate Training Program
Coach Karen Meadows 30A 10K Training Program – Advanced Beginner to Intermediate Plan
This is a program for advanced beginner to intermediate runners with a base of at least 15-20 miles a week for at least 6 weeks, who have raced a 5k before. Intermediate runners with more experience can add up to 20 min. or 2 miles of running on the 3 easy run days.
It includes 3 core workouts that build speed, strength, and endurance. A one-size fits all training program doesn’t exist, so if it feels too difficult, or you are not recovering adequately between workouts, spread the 3 core workouts out over a 10 day or 2 week training block. You can also train on the lower end of the range (minutes) given each day.
Tuesdays long intervals should be performed at current (not target) 10k race pace with a rest interval (RI) of half the time of the interval, preferably jogging. If you have to walk the RI, then you are running them too fast. Do at least 10 minutes of easy jogging before each interval or speed session and include dynamic warmup exercises like high knees, heel walks, butt kicks, sky reaches, etc. Cool down with at least 10 min of easy jogging post-run and light stretching.
Thursday’s speed intervals should be run between 3k-5k race pace, and can be performed as hill repeats for a greater challenge mid-way through the program. Just remember to go by effort more than pace whilst running uphill. These can also be performed on a treadmill to prevent the eccentric (downhill) loading on the legs.
Saturday’s long run should be performed at about 60% effort, that is a steady, comfortable pace. More experienced runners can add a fast finish at current 10k race pace of up to 3 miles every third week of the program for a ‘fatigue fighter’ to train the legs to run fast when tired as is the case in the last miles of a race.
I have included a 5k race in the middle of the program to serve as a dress rehearsal of sorts and as a benchmark to see if you are on course with your pacing.
Remember to always take a rest day once a week or at least one every 10 days, and more if needed.
Happy running and we will see you on Race Day!!!
Karen Meadows is a certified USA Track and Field and USA Triathlon Coach and the 30A 10K Race Director.
|Rest or easy x-train (minutes)||Intervals (10k race pace effort)||Easy (minutes)||Speed (3k-5k race pace effort)||Rest||Easy (minutes)||Long, easy run in minutes or miles|
|1||30-45||1×4 min.||20-30||1×90 seconds||Rest||20-30||30 or 3mi|
|2||30-45||1×5 min.||20-30||2×90 seconds||Rest||20-30||35 or 3.5mi|
|3||30-45||1×6 min.||20-30||3×90 seconds||Rest||20-30||40 or 4mi|
|4||30-45||20-30||20-30||20-30||Rest||20-30||25 or 2.5mi|
|5||30-45||2×4 min||20-30||4×90 seconds||Rest||20-30||40 or 4mi|
|6||30-45||2×5 min.||20-30||5×90 seconds||Rest||20-30||45 or 4.5mi|
|7||30-45||2×6 min.||20-30||6×90 seconds||Rest||20-30||50 or 5mi|
|8||30-45||20-30||20-30||20-30||Rest||20-30||35 or 3.5 mi|
|9||30-45||3×4 min.||25-40||7×90 seconds||Rest||25-40||55 or 5.5m|
|10||30-45||3×5 min.||25-40||7×90 seconds||Rest||25-40||60 or 6m|
|11||30-45||3×6 min.||25-40||8×90 seconds||Rest||25-40||65 or 6.5 miles|
|12||30-45||25-40||25-40||25-40||Rest||25-40||40 or 4.5mi|
|13||Rest||25-40 with 6x100m strides||25-40||Rest||15||5K!||Rest|
|14||30-45||4×4 min||25-40||8×90 seconds||Rest||25-40||70 or 7 miles|
|15||30-45||4×5 min||25-40||9×90 seconds||Rest||25-40||75 or 7.5 miles|
|16||30-45||4×6 min||25-40||9×90 seconds||Rest||25-40||80 or 8 miles|
|17||30-45||5×4 min||24-40||10×90 seconds||Rest||25-40||40 or 4 miles|
|18||30-45||25-40 with 6×100 strides||25-40||Rest||20||10K||Rest|