Fitness

Learn how to run a 10K with this weekly training program

This 21-week program takes you on a day-by-day journey to running a 10K.

Sport fitness running woman jogging during outdoor workout.

Photo, Istockphoto.

The 10K program
Phase 1: General fitness
During this seven-week phase, you’ll gradually increase the length of your training to prepare your body for a longer run. On the days it says “strength,” we recommend a strength-training program. On the days it says “flex,” we recommend a routine that targets flexibility.

At the end of this program you’ll will be able to run for 45 minutes.

10K Running Guide Phase 1

Phase 2: Endurance and speed
During this phase, we increase the length of the continuous running sessions. We integrate intervals of training at medium intensity, which are designed to increase cardio strength. We also add strides, which aim to increase your speed. For strides, all you have to do is gradually increase your speed until you reach a speed you can maintain during a 5K (S5), without going to the maximum speed. We also incorporate several weeks with four running training sessions. At the end of this phase, you will do a run simulation. On a 5K course, try to maintain the speed you intend to keep during your final 10K run. You can even do a sprint at the end.

(Training note: RS=Recovery speed; S=Speed)
10K Running Guide Phase 2

Phase 3: Specific endurance
Only seven weeks left until the big day! During this last phase, we integrate intervals at a higher speed. The last week before the run, kick into energy accumulation mode by resting well. At the end of this phase, you will be ready to truly enjoy your 10K run!

10K Running Guide Phase 3

Jean-François Harvey is a kinesiologist and an osteopath from Montreal, he’s also the author of the running how-to book Courir Mieux