Training for a perfect “10”

From the May 2007 Walk! Magazine

 

With the Olympic distances set at 20 kilometers (12.4 miles) and 50 kilometers (31 miles,) 5k races and shorter are thought of by racewalkers as sprint events. By this reasoning, 10k- and 10-mile races are the “middle distances”--not exactly sprints, but not marathons either.

As the summer heat abates a bit, the early fall is a great time for 5k walkers to think about moving up in distance. Middle-distance races can also be a great marathon-training tool, as walking at the relatively fast sustained pace of a 10-kilometer or 10-mile race not only improves fitness, it makes marathon pace seem that much easier.

The New Albany 10K in New Albany, Ohio on September 16th, and the Crim 10-Miler in Flint, Michigan on August 25th are two great opportunities to give the 10s a try. The following schedules for beginning, intermediate and advanced walkers can be used to train for these, or other, 10k races.  


 



 

BEGINNNERS’ 10K TRAINING SCHEDULE

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Off

Easy 3 miles

Easy 3 miles

Off

Easy 3 miles

Off

Easy 3 miles

Off

Easy 3 miles

Easy 4 miles

Off

Easy 3 miles

Off

Easy 4 miles

Off

Easy 3 miles

Easy 4 miles

Off

Easy 3 miles

Off

“Not so easy” 3 miles

Off

Easy 3 miles

Easy 4 miles

Off

Easy 4 miles

Off

Easy 5 miles

Off

Easy 3 miles

1-mile warm-up, then 8 x ¼ mile fast with 2:00 rest breaks, ½-mile cool-down.

Off

Easy 4 miles

Off

“Not so easy” 4 miles

Off

Easy 3 miles

1-mile warm-up, 6 x 1/2 mile fast w/ 2:00 breaks, ½-mile cool-down.

Off

4-mile “acceleration.” Start easy, build faster and faster, finish very fast.

Off

Easy 5 miles

Off

Easy 3 miles

1-mile warm-up, 8 x ¼ mile fast w/ 2:00 breaks, ½-mile cool-down.

Off

Easy 4 miles

Off

“Not so easy” 4 miles

Off

Easy 3 miles

1-mile warm-up, 4 x 1 mile fast w/ 2:00 breaks, ½-mile cool-down.

Off

4-mile acceleration

Off

Easy 6 miles

Off

Easy 3 miles

1-mile warm-up, 8 x ¼ mile fast w/ 2:00 breaks, ½-mile cool-down.

Off

Easy 4 miles

Off

“Not so easy” 5 miles

Off

Easy 3 miles

1-mile warm-up, 5 x 1 mile fast w/ 2:00 breaks, ½-mile cool-down.

Off

Easy 4 miles

Off

Easy 6 miles

Off

Easy 3 miles

1-mile warm-up,  8 x ¼ mile fast w/ 2:00 breaks, ½-mile cool-down.

Off

4-mile acceleration

Off

Easy 6 miles—push last 2 miles

Off

Easy 3 miles

1-mile warm-up, 3 x 1 mile fast w/ 2:00 breaks, ½-mile cool-down.

Off

1-mile warm-up, 3 x 1/2 mile fast w/ 2:00 rest breaks, ½-mile cool-down.

Easy 15-20 minutes warm-up then 4 x :30 seconds fast. Stretch!!!

10K race!

 


 



INTERMEDIATE 10K TRAINING SCHEDULE

 

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Off

1-mile warm-up, then 8 x ¼ mile fast with 2:00 rest breaks, ½-mile cool-down.

Easy 3-5 miles

Easy 3-5 miles

5-mile acceleration

Easy 3-5 miles

Easy 6 miles

Off

1-mile warm-up, 8 x ¼ mile fast w/ 2:00 breaks, ½-mile cool-down.

Easy 3-5 miles

Easy 3-5 miles

5-mile acceleration

Easy 3-5 miles

Easy 8 miles

Off

Warm-up, 8 x ¼ mile fast w/ 2:00 breaks, ½-mile cool-down.

Easy 3-5 miles

Easy 3-5 miles

1-mile warm-up, then 6 x 1kilometer @ 10k pace w/ 2:00 breaks.

Easy 3-5 miles

“Not so easy” 5 miles

Off

Warm-up, 8 x ¼ mile fast w/ 2:00 breaks, ½-mile cool-down.

Easy 3-5 miles

Easy 3-5 miles

5-mile acceleration

Easy 3-5 miles

Easy 10 miles

Off

Warm-up, 8 x ¼ mile fast w/ 2:00 breaks, ½-mile cool-down.

Easy 3-5 miles

Easy 3-5 miles

1-mile warm-up, then 4 x 1mile @ 10k pace w/ 2:00 breaks.

Easy 3-5 miles

“Not so easy” 6 miles

Off

Warm-up, 8 x ¼ mile fast w/ 2:00 breaks, ½-mile cool-down.

Easy 3-5 miles

Easy 3-5 miles

5-mile acceleration.

Easy 3-5 miles

Easy 10 miles

Off

Warm-up, 8 x ¼ mile fast w/ 2:00 breaks, ½-mile cool-down..

Easy 3-5 miles

Easy 3-5 miles

1-mile warm-up, then 8 x 1kilometer @ 10k pace w/ 2:00 breaks.

Easy 3-5 miles

5-mile time trial.

Off

Warm-up, 8 x ¼ mile fast w/ 2:00 breaks, ½-mile cool-down.

Easy 3-5 miles

Easy 3-5 miles

5-mile acceleration

Easy 3-5 miles

Easy 12 miles

Off

Warm-up, 8 x ¼ mile fast w/ 2:00 breaks, ½-mile cool-down.

Easy 3-5 miles

Easy 3-5 miles

1-mile warm-up, then 5 x 1mile @ 10k pace w/ 2:00 breaks.

Easy 3-5 miles

“Not so easy” 6 miles

Off

Warm-up, 8 x ¼ mile fast w/ 2:00 breaks, ½-mile cool-down..

Easy 3-5 miles

Easy 3-5 miles

5-mile acceleration

Easy 3-5 miles

Easy 12 miles

Off

Warm-up, 8 x ¼ mile fast w/ 2:00 breaks, ½-mile cool-down.

Easy 3-5 miles

Easy 3-5 miles

1-mile warm-up, then 6 x 1kilometer @ 10k pace w/ 2:00 breaks.

Easy 3 miles

Easy 8 miles

Off

Warm-up, 3 x 1 mile @ 10k pace w/ 2:00 breaks, ½-mile cool-down.

Easy 3-5 miles

Off

1-mile warm-up, 3 x 1/2 mile fast w/ 2:00 rest breaks, ½-mile cool-down.

Easy 15-20 minutes warm-up then 4 x :30 seconds fast. Stretch!!!

10K race!

 


 

ADVANCED 10K TRAINING SCHEDULE

 

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Off or easy 30-45 min. walk or cross-train.

1-mile warm-up, then 5 x 1kilometer @ 10k pace w/ 2:00 breaks.

Easy 6 miles

5-mile acceleration

Easy 6 miles

2k warm-up, 8 x 400m fast with 2:00 breaks, 1k cool-down.

Easy 8 miles

Off or easy 30-45 min. walk or cross-train.

1-mile warm-up, then 3 x 2k @ 10k pace w/ 2:00 breaks.

Easy 6 miles

6-mile acceleration

Easy 6 miles

2k warm-up, 8 x 400m fast with 2:00 breaks, 1k cool-down.

Easy 10 miles

Off or easy 30-45 min. walk or cross-train.

1-mile warm-up, then 6 x 1kilometer @ 10k pace w/ 2:00 breaks.

Easy 6 miles

6-mile acceleration

Easy 6 miles

2k warm-up, 8 x 400m fast with 2:00 breaks, 1k cool-down.

10 miles. Push pace on last 5 miles.

Off or easy 30-45 min. walk or cross-train.

1-mile warm-up, then 4 x 2k @ 10k pace w/ 2:00 breaks.

Easy 6 miles

5-mile steady tempo

Easy 6 miles

2k warm-up, 8 x 400m fast with 2:00 breaks, 1k cool-down.

Easy 12 miles

Off or easy 30-45 min. walk or cross-train.

1-mile warm-up, then 4 x 1mile @ 10k pace w/ 2:00 breaks.

Easy 6 miles

6-mile acceleration

Easy 6 miles

2k warm-up, 8 x 400m fast with 2:00 breaks, 1k cool-down.

12 miles. Push pace on last 6 miles.

Off or easy 30-45 min. walk or cross-train.

1-mile warm-up, then 4 x 2k @ 10k pace w/ 2:00 breaks.

Easy 6 miles

5-mile steady tempo

Easy 6 miles

2k warm-up, 8 x 400m fast with 2:00 breaks, 1k cool-down.

Easy 15 miles

Off or easy 30-45 min. walk or cross-train.

1-mile warm-up, then 8 x 1kilometer @ 10k pace w/ 2:00 breaks.

Easy 6 miles

6-mile acceleration

Easy 6 miles

2k warm-up, 8 x 400m fast with 2:00 breaks, 1k cool-down.

12 miles. Push pace on last 6 miles.

Off or easy 30-45 min. walk or cross-train.

1-mile warm-up, then 4 x 2k @ 10k pace w/ 2:00 breaks.

Easy 6 miles

5-mile time-trial

Easy 6 miles

2k warm-up, 8 x 400m fast with 2:00 breaks, 1k cool-down.

Easy 15 miles

Off or easy 30-45 min. walk or cross-train.

1-mile warm-up, then 5 x 1mile @ 10k pace w/ 2:00 breaks.

Easy 6 miles

6-mile acceleration

Easy 6 miles

2k warm-up, 8 x 400m fast with 2:00 breaks, 1k cool-down.

12 miles. Push pace on last 6 miles.

Off or easy 30-45 min. walk or cross-train.

1-mile warm-up, then 4 x 2k @ 10k pace w/ 2:00 breaks.

Easy 6 miles

5-mile steady tempo

Easy 6 miles

2k warm-up, 8 x 400m fast with 2:00 breaks, 1k cool-down.

Easy 15 miles

Off or easy 30-45 min. walk or cross-train.

1-mile warm-up, then 8 x 1kilometer @ 10k pace w/ 2:00 breaks.

Easy 6 miles

6-mile acceleration

Easy 6 miles

2k warm-up, 8 x 400m fast with 2:00 breaks, 1k cool-down.

Easy 8 miles, push last 4 miles.

Off or easy 30-45 min. walk or cross-train.

2k warm-up, 8 x 400m fast with 2:00 breaks, 1k cool-down.

Easy 6 miles

Off

Warm-up, 3 x 1/2 mile @ 10k pace w/ 2:00 rests, ½-mile cool-down.

Easy 15-20 minutes warm-up then 4 x :30 seconds fast. Stretch!!!

 

10K race!

 


 



 

BEGINNNERS’ 10-MILE TRAINING SCHEDULE

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Off

Easy 3 miles

Easy 3 miles

Off

Easy 3-5 miles

Off

Easy 4 miles

Off

Easy 3 miles

Easy 4 miles

Off

Easy 3-5 miles

Off

Easy 5 miles

Off

Easy 3 miles

Easy 4 miles

Off

Easy 3-5 miles

Off

“Not so easy” 5 miles

Off

Easy 3 miles

Easy 4 miles

Off

Easy 3-5 miles

Off

Easy 6 miles

Off

Easy 3 miles

1-mile warm-up, then 8 x ¼ mile fast with 2:00 rest breaks, ½-mile cool-down.

Off

Easy 3-5 miles

Off

“Not so easy” 6 miles

Off

Easy 3 miles

1-mile warm-up, 6 x 1/2 mile fast w/ 2:00 breaks, ½-mile cool-down.

Off

4-mile “acceleration.” Start easy, build faster and faster, finish very fast.

Off

Easy 8 miles

Off

Easy 3 miles

1-mile warm-up, 8 x ¼ mile fast w/ 2:00 breaks, ½-mile cool-down.

Off

Easy 4 miles

Off

“Not so easy” 8 miles

Off

Easy 3 miles

1-mile warm-up, 4 x 1 mile fast w/ 2:00 breaks, ½-mile cool-down.

Off

4-mile acceleration

Off

Easy 10 miles

Off

Easy 3 miles

1-mile warm-up, 8 x ¼ mile fast w/ 2:00 breaks, ½-mile cool-down.

Off

5-mile acceleration

Off

“Not so easy” 8 miles

Off

Easy 3 miles

1-mile warm-up, 5 x 1 mile fast w/ 2:00 breaks, ½-mile cool-down.

Off

Easy 6 miles

Off

Easy 10 miles

Off

Easy 3 miles

1-mile warm-up, 8 x ¼ mile fast w/ 2:00 breaks, ½-mile cool-down.

Off

6-mile acceleration

Off

Easy 5 miles

Off

Easy 3 miles

4-mile acceleration

Off

1-mile warm-up, 3 x mile  @ 10-mile pace w/ 2:00 rest breaks, ½-mile cool-down.

Easy 15-20 minutes warm-up then 4 x :30 seconds fast. Stretch!!!

10-Mile race!

 


 



INTERMEDIATE 10-MILE TRAINING SCHEDULE

 

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Off

1-mile warm-up, then 8 x ¼ mile fast with 2:00 rest breaks, ½-mile cool-down.

Easy 4-5 miles

Easy 4-5 miles

5-mile acceleration

Easy 4-5 miles

Easy 8 miles

Off

1-mile warm-up, 8 x ¼ mile fast w/ 2:00 breaks, ½-mile cool-down.

Easy 4-5 miles

Easy 4-5 miles

6-mile acceleration

Easy 4-5 miles

Easy 10 miles

Off

Warm-up, 8 x ¼ mile fast w/ 2:00 breaks, ½-mile cool-down.

Easy 5-6 miles

Easy 4-5 miles

1-mile warm-up, then 6 x 1mile @ 10 mile pace w/ 2:00 breaks.

Easy 4-5 miles

“Not so easy” 8 miles

Off

Warm-up, 8 x ¼ mile fast w/ 2:00 breaks, ½-mile cool-down.

Easy 5-6 miles

Easy 5-6 miles

6-mile acceleration

Easy 4-5 miles

Easy 12 miles

Off

Warm-up, 8 x ¼ mile fast w/ 2:00 breaks, ½-mile cool-down.

Easy 5-6 miles

Easy 5-6 miles

1-mile warm-up, then 8 x 1mile @ 10 mile pace w/ 2:00 breaks.

Easy 4-5 miles

“Not so easy” 8 miles

Off

Warm-up, 8 x ¼ mile fast w/ 2:00 breaks, ½-mile cool-down.

Easy 5-6 miles

Easy 5-6 miles

8-mile acceleration.

Easy 5-6 miles

Easy 12 miles

Off

Warm-up, 8 x ¼ mile fast w/ 2:00 breaks, ½-mile cool-down..

Easy 5-6 miles

Easy 5-6 miles

1-mile warm-up, then 8 x 1mile @ 10 mile pace w/ 2:00 breaks.

Easy 5-6 miles

“Not so easy” 10 miles

Off

Warm-up, 8 x ¼ mile fast w/ 2:00 breaks, ½-mile cool-down.

Easy 5-6 miles

Easy 5-6 miles

8-mile time-trial

Easy 5-6 miles

Easy 15 miles

Off

Warm-up, 8 x ¼ mile fast w/ 2:00 breaks, ½-mile cool-down.

Easy 5-6 miles

Easy 5-6 miles

1-mile warm-up, then 8 x 1mile @ 10 mile pace w/ 2:00 breaks.

Easy 5-6 miles

“Not so easy” 10 miles

Off

Warm-up, 8 x ¼ mile fast w/ 2:00 breaks, ½-mile cool-down..

Easy 5-6 miles

Easy 5-6 miles

8-mile acceleration

Easy 5-6 miles

Easy 15 miles

Off

Warm-up, 8 x ¼ mile fast w/ 2:00 breaks, ½-mile cool-down.

Easy 5-6 miles

Easy 5-6 miles

1-mile warm-up, then 6 x 1mile @ 10 mile pace w/ 2:00 breaks.

Easy 5 miles

Easy 8 miles

Off

4-mile acceleration

Easy 3-5 miles

Off

1-mile warm-up, 3 x 1 mile @ 10-mile pace w/ 2:00 rest breaks, ½-mile cool-down.

Easy 15-20 minutes warm-up then 4 x :30 seconds. fast. Stretch!!!

10-Mile race!

 


 

ADVANCED 10-MILE TRAINING SCHEDULE

 

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Off or easy 30-45 min. walk or cross-train.

1-mile warm-up, then 5 x 1mile @ 10-mile pace w/ 2:00 breaks.

Easy 6 miles

5-mile acceleration

Easy 6 miles

2k warm-up, 8 x 400m fast with 2:00 breaks, 1k cool-down.

Easy 10 miles

Off or easy 30-45 min. walk or cross-train.

1-mile warm-up, then 5 x 2k @ 10-mile pace w/ 2:00 breaks.

Easy 6 miles

6-mile acceleration

Easy 6 miles

2k warm-up, 8 x 400m fast with 2:00 breaks, 1k cool-down.

Easy 12 miles

Off or easy 30-45 min. walk or cross-train.

1-mile warm-up, then 6 x 1mile @ 10-mile pace w/ 2:00 breaks.

Easy 6 miles

6-mile acceleration

Easy 6 miles

2k warm-up, 8 x 400m fast with 2:00 breaks, 1k cool-down.

10-mile acceleration.

Off or easy 30-45 min. walk or cross-train.

1-mile warm-up, then 6 x 2k @ 10-mile pace w/ 2:00 breaks.

Easy 6 miles

8-mile steady tempo

Easy 6 miles

2k warm-up, 8 x 400m fast with 2:00 breaks, 1k cool-down.

Easy 12 miles

Off or easy 30-45 min. walk or cross-train.

1-mile warm-up, then 8 x 1mile @ 10-mile pace w/ 2:00 breaks.

Easy 6 miles

8-mile acceleration

Easy 6 miles

2k warm-up, 8 x 400m fast with 2:00 breaks, 1k cool-down.

12-mile acceleration.

Off or easy 30-45 min. walk or cross-train.

1-mile warm-up, then 6 x 2k @ 10-mile pace w/ 2:00 breaks.

Easy 6 miles

8-mile steady tempo

Easy 6 miles

2k warm-up, 8 x 400m fast with 2:00 breaks, 1k cool-down.

Easy 15 miles

Off or easy 30-45 min. walk or cross-train.

1-mile warm-up, then 8 x 1mile @ 10-mile pace w/ 2:00 breaks.

Easy 6 miles

8-mile acceleration

Easy 6 miles

2k warm-up, 8 x 400m fast with 2:00 breaks, 1k cool-down.

12-mile acceleration.

Off or easy 30-45 min. walk or cross-train.

1-mile warm-up, then 4 x 3k @ 10-mile pace w/ 2:00 breaks.

Easy 6 miles

8-mile steady tempo

Easy 6 miles

2k warm-up, 8 x 400m fast with 2:00 breaks, 1k cool-down.

Easy 15 miles

Off or easy 30-45 min. walk or cross-train.

1-mile warm-up, then 8 x 1mile @ 10-mile pace w/ 2:00 breaks.

Easy 6 miles

8-mile time-trial

Easy 6 miles

2k warm-up, 8 x 400m fast with 2:00 breaks, 1k cool-down.

12-mile acceleration.

Off or easy 30-45 min. walk or cross-train.

1-mile warm-up, then 6 x 2k @ 10-mile pace w/ 2:00 breaks.

Easy 6 miles

8-mile steady tempo

Easy 6 miles

2k warm-up, 8 x 400m fast with 2:00 breaks, 1k cool-down.

Easy 15 miles

Off or easy 30-45 min. walk or cross-train.

1-mile warm-up, then 6 x 1 mile @ 10-mile pace w/ 2:00 breaks.

Easy 6 miles

6-mile acceleration

Easy 6 miles

2k warm-up, 8 x 400m fast with 2:00 breaks, 1k cool-down.

10 miles, push last 6 miles.

Off or easy 30-45 min. walk or cross-train.

2k warm-up, 8 x 400m fast with 2:00 breaks, 1k cool-down.

Easy 6 miles

Off

Warm-up, 3 x 1/2 mile @ 10 mile pace w/ 2:00 rests, ½-mile cool-down.

Easy 15-20 minutes. warm-up then 4 x :30 seconds fast. Stretch!!!

 

10-Mile race!

 


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