Sub 35 Minute 10k

Firstly, what must be understood is that in order for you to run sub 35 minutes for 10Km, you must be able to run below 5:40 minutes per mile for 10k.

The following 3 week program is designed to kick start your training towards a sub 35 minute 10k. To begin this program you should feel comfortable running continuously for 60 minutes. This training program is not recommended for anyone who has not run a 10k in under 38 minutes. You may need to complete several cycles of this program before reaching your goal (i.e. once you complete the cycle begin again at day 1).

Note, after 2-3 months on this program, it is recommended that you take a break from this schedule. The break should be for 2-3 weeks and during this time you should take a break from running for 3-4 days and then come back to running by building up to distance runs without any speed sessions.

Paced intervals will be the main ingredient to the program's success. You will need to either have a track available or you will need to measure out a 1 mile training circuit (preferably a loop course).

What we are looking at to start with, is being able to run 5k close to 5:22 per mile. It is a priority to get your 5K time down to sub 17min. Added into your training will be sessions at this speed as well.

Day	Workout
01	75 to 90min easy distance
02	30min easy run
03	10min warmup, 4x1mile at 5:25 pace (90-120 sec rest), 10min cooldown
04	Rest
05	long run 90min-120min
06	easy day of 30min running (8x100 meter pickups at end of run)
07	easy day of 10k running - relaxed
08	1 mile warmup, 6 x 800 in 2:30-2:33 (rest 90sec), 10 minute cooldown
09	easy day of 40min running
10	easy day of 60min running
11	Rest
12	Tempo run (20min easy, 20min at 5:35-5:45 per mile pace, 10min cooldown)
13	60min easy run
14	easy day of 30min running (or rest day)
15	start with 10 x 400m at 76 to 78sec (rest 60sec)
16	easy day of 10k running
17	30min easy 8x1min at race pace with 1min slow
18	Rest
19	easy day of 40min running
20	1 mile warmup, 6x1mile start at 5:50 pace decrease 5 sec per mile, 10 minute cooldown
21	easy day of 30min running

Consult with your physician before starting any exercise program.

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