10K training

The 10K is the distance many people start with. It is long enough to train for. And short enough for the training to fit into normal life with work and family.

If you do not run yet#

There is no single timeline for getting from zero to a 10K. One person walks a lot and climbs stairs easily. Another has hardly moved for years. They need different amounts of time.

A first stage can be running intervals that slowly get longer, with walking breaks. An example of such a start is Couch to 5K from the NHS, the UK's national health service. It has three runs a week with a rest day between them. In the first week running and walking alternate: a minute of running, a minute and a half of walking, several times over. The plan is nine weeks long, longer if needed, and ends with 30 minutes of running without stopping. If a week felt hard, you can repeat it. The plan: NHS, Couch to 5K running plan.

This is an outside example. TriCoo does not yet have its own plan for learning to run with run and walk intervals. And 30 minutes of running is not yet a 10K.

How many weeks to train#

TriCoo usually plans 12 weeks for a 10K: 6 weeks of base, 4 weeks of build and 2 weeks of taper. This timeline is for someone who already runs regularly. TriCoo uses the same timeline for a 5K race.

If there is less time before the race, the plan gets shorter. The build gets shorter first, then the base. The taper stays as it is. When time is very short, TriCoo uses a simplified preparation aimed at finishing. Such a plan does not confirm that you are ready for the race.

How the week works#

A normal week of the Running profile has 3 runs. One of them is a long run if your training history and the plan's limits allow it. The rest of the running is mostly easy. If you are a beginner, there are no fast sessions in the base.

Easy running is often slower than you would like. If it is hard to talk while running, you are probably going too fast. TriCoo sets your pace from your threshold. Without a threshold the plan goes by feel. How to find your threshold is on the Threshold tests page. The test is optional, the plan works without it.

The long run#

The standard ceiling for the long run is 60 minutes in the base and 75 minutes in the build. There are exceptions. You do not have to reach it.

The long run grows from the one you have already done. The step is up to 5 minutes, and only after you completed the previous long run. The long run also takes only a share of the week's running minutes: up to 30% in the base and up to 35% in the build. Its length takes into account the time you gave for that day, with a small allowance.

Taper#

The last 2 weeks before the race are the taper. Before the race TriCoo cuts the volume to reduce built-up fatigue.

You can work out the time your pace gives over a 10K with the pace calculator.

Pick a race#

10K races are in the race calendar. If the 10K is behind you, the next step is the half marathon.