20 weeks to train for your 10K at 30 miles per week of running, jogging or walking.

Here is the training summary and 20 web page connections for your 10K training when running 30 miles per week.


However, go to this page if you're running 40-60 miles per week

This 10K training is adapted from 10K & 5K Running, Training & Racing, by David Holt. You have my permission to reprint any ONE of these web pages, provided the source is given recognition. Running book info is at the base of the page.



Week 1 of 20 for 10K training

Week One: Phase One. Long runs plus gentle speed running combine
to prepare your muscles for 10K racing.


Week 2 of 20...Fartlek Running

Week Two: More information on speed running...Run smoother than
a Swedish raindeer. Fartlek running.


Week 3 of 20... Why Run Long

Week Three: The physiological benefits from your long runs.



Week 4 of 20: Hill Running and Resistance Training

Week Four. Phase Two. Hill training for additional muscle strength and good
running form. See it at


10K training week 5 of 20 moderately intensive hill training and weight training

Week Five: More intense hill training; more on what hill reps do for your
muscles. Weight training for 10K running.


10K Training: Week 6 of 20...Hill reps graduation.

Week Six: Hill training graduation. Longer reps and hill running on the treadmill.



10K Running week 7 of 20. Anaerobic Threshold pace running

Week Seven: Phase Three. Anaerobic threshold running to improve your oxygen
processing system...to increase endurance and running economy.


10K running week 8 of 20. The rest of threshold running

Week Eight: From cruising One Mile Intervals to Three Mile Tempo Runs.



10K Training Week 9 of 20 which is Phase 4: Interval Running

Week Nine: Phase Four. Experienced runners make it to Interval running at 5K
to 2 mile race pace for even better oxygen uptake and running efficiency. We
now have runners training at all four phases.


10K running week 10 of 20 Interval details

Week Ten: The three key training sessions during interval training: 300s at 2
mile race pace; 400s at five seconds per mile faster than 5K race pace; 600s at
5K race pace. Run at 100, 98 and 95 percent of VO2 maximum.


Week 11 of 20 for 30 miles per week 10K racers...nutrition

Week Eleven: Fifty percent prepared for your 10K race. If the Redondo Beach 10K is your race, sensible eating during the
holidays is essential to keep your running weight down. This is probably a race week for
most of you.


10K training week 12 of 20...interval running

Week Twelve: What are those Intervals doing for you at the cellular level, and
to how you look and run. (Interval running makes you Confident and Efficient.)



10K training week 13 of 20

Week Thirteen: Phase Five, but only if you passed the interval test. Longer reps,
more intensive interval training for advanced runners. Itís time for all  runners to
move up a Phase. It takes beginners 12 weeks to feel comfortable with their
10-12 mile runs, plus 3 miles of fartlek running. These runners will do two
weeks of hill training, then move to two weeks of anaerobic threshold running,
and finish out the twenty weeks with four weeks of short intervals.


Week 14: More long reps at 5K pace.

Week Fourteen: The six sessions of long reps for advanced runners. Not for timid runners. 
Spend a greater proportion of your running time at maximum VO2 effort. 


10K training week 15 of 20

Week Fifteen: Runners entering Phase Three can combine anaerobic threshold running with
hill training by running long reps at 15K effort. Run x-country too for strength.


10K training week 16 of 20...measured distances

Week Sixteen: Measure your progress, and control your speed, so as not to run too fast using a measured course or track.



10K training week 17 of 20...long reps or interval training for every runner

Week Seventeen: Novice beginners move to Interval training, but will run 300s
and 400s at 5K race pace. In week 19 it will be 600s at 5 seconds per mile
slower than 5K race pace. The most advanced runners will be repeating the
three main sessions of long intervals at 2 mile to 5K race pace, but they will
practice running them at that pace with less and less effort. You are all
becoming more efficient runners. A 5K race 2-3 weeks pre Redondo 10K would
be ideal for all runners.


10K training week 18 of 20...a hint of resting up, and a 5K race

Week Eighteen: If youíve been running twelve milers, cut down to ten. Running
at 70 percent of maximum heartrate, decrease to 65 percent. Prefer your
calculation in speed? Slow those long runs by 10-15 seconds per mile.


Peaking...week 19 of 20 for 10K running

Week Nineteen: Run 70-80 % of your usual mileage, but keep the speed running
at three miles. Donít run intervals faster than previously. Save it all for race day.


Race day: week 20 of 20 for 10K racing

Week Twenty: The 99 percent preparation comes to an end. Time to rest up for
the One percent perspiration! Run 60 percent of your usual mileage. Run eight
miles instead of ten miles seven days pre-race. Your interval session drops to
two miles or less, at 5K race pace.


Beyond your 10K race; week 21

Week Twenty-one. Postscript. Enjoy some gentle fartlek running and a ten mile
run for each of the next two to three weeks, then repeat the training schedule for
your next major race at 8K or 10K. If it took you 12 weeks to reach those 12
mile runs and three mile fartlek sessions this time through, youíll be there at
week two the second time through the schedule, and you can spend 6-9 weeks
building strength with hill training. The third time through, your major emphasis
can be anaerobic threshold training. After two and a half years, youíll get close
to an all time peak for 10K running, because you will spend eight weeks in
Phase Five during your fifth trip through this schedule.


David's Bigstep running site

Walkers try:


walk, jog, run to your first 5K race...weeks 1-10 of 10K training for beginners
walk or jog your first 10K...weeks 11-20 for beginners
Buy 10K & 5K Running, Training & Racing Today! ">10K & 5K Running, Training & Racing: The Running Pyramid, 180 pages, $17.95, by David Holt (plus 3,000 meters, 8K, 12K and 10 mile training advice and schedules for 20-100 miles per week) at Amazon.com
Buy Running Dialogue Today! ">Running Dialogue, 280 pages, $17.95, by David Holt. Training for the 5K to the Marathon, for beginners and experienced runners, with extensive injury prevention and treatment advice, nutrition, cartoons and inspirational essays, at Amazon.com

Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)


Alternative Book Ordering options if buying David Holt's running books.
David's 5K to marathon training advice at Bigstep web site
Copyright David Holt 2,000 Any part, or all of this training material may be quoted or reviewed...provided you acknowledge the source...10K & 5K Running, Training & Racing and other books by David Holt, this web page or www.runningbook.com, and contact me at holtrun@sprynet.com to let me know the material is being used or reviewed.

This page is David's 20 week training schedule for 30 miles per week 10K runners: summary and web page connections