By Elmina Saksi
Running program: 10 km
Running program: 10 km
An easy-to-follow-guide to improve your 10 kilometre running time.
Each week consists of 3 running sessions, 1 strength session and 1 bonus session. Spread out these sessions as well as you can. We recommend to schedule your resting after the interval sessions.
If you feel very tired, switch the cozy-jog-session for a walk or other alternative training.
The intensity of the sessions are measured in a scale of 1-10, 10 being the hardest.
Meet Elmina,
our ambassador who's a PT and professional runner. Elmina started her running carrer when she bought a refridgirator and got a free bib for a 10 kilometre run! Today, she's one of Sweden's best runners.
Week 1:
1: Easy run 45 minutes intensity 5
Minute Intervals intensity 7- Begin with 10 min warm-up. Run for 1 minute, jog for 1 minute. Repeat 10 times. There should be a clear difference in speed between the running and jogging phases, but it's important to complete all of the intervals and not run too fast in the first few. Cool down with 10 minutes jog.
2: Strength training. Leg and Core 30 minutes, check out #styrkamedelmina for inspiration
3: Long run 60-75 minutes intensity 5
Bonus session Easy run 45 min intensity 5 or alternative cardio training like cycling/swimming/fast walk
Week 2:
1: Easy run 45 minutes intensity 5
"Fartlek": 6 x 2 minutes intensity 7- Begin with 10-15 minutes warm-up. The session is completed in the forest, preferably hilly. Run 6 intervals: 2 minutes faster running, regardless of whether it's uphill or not. 2 minutes slower running or brisk walking. Repeat until you have completed all 6 intervals.
2: Full body strength training 30 minutes
3: Progressive run intensity 6-7 Warm-up for 10 minutes with a slow jog. Run for 45 minutes. Start at a slow pace and gradually increase the speed so that you are running fairly quickly at the end (last 5-10 minutes). Finish with 10 minutes easy jog.
4: Bonus session Easy run 45 minutes intensity 5 or alternative cardio training like cycling/swimming/fast walk
Week 3:
1: Easy run 45 minutes intensity 5.
Hill training intensity 7- Warm-up for 10 minutes, then run 10 intervals uphill. The hill should be long enough that it takes at least 30 seconds to run up. Walk or jog back down.
2: Strength training 30 minutes Leg and core
3:Test the distance! intensity 7. Run 10 kilometres at a steady pace, you should have a high tempo (not racing pace but faster than easy run pace). It's important to maintain the tempo throughout the entire run. Note the time and how you feel during the workout. Did you have any dips during the run? When did these occur?
4: Bonus session Easy run 45 minutes intensity 5 or alternative cardio training like cycling/swimming/fast walk
WEEK 4:
1: Bonus workout: 45 minutes job, intensity 5
2: Fartlek lamp posts 2 x 10 minutes intensity 7. Warm up for 10 minutes with an easy jog. Find a path with lamp posts or trees. Run fast between 2 lamp posts and then slow down between the next 2 lamp posts, and so on for 10 minutes. Jog for 5 minutes to rest before repeating the 10 minutes of lamp post intervals. Cool down for 5 minutes with an easy jog.
3: Strength training 30 minutes full body
4: Speed increase x 2 intensity Warm up for 10 minutes with an easy jog. Run for 15 minutes. Start at a slow pace and gradually increase the speed so that you are running fairly fast at the end. Jog for 5 minutes to rest before repeating the 15 minutes and finish with a 10 minutes cool down jog.
5: Bonus workout Cozy jog 45 minutes intensity 5 or alternative cardio training such as cycling/swimming/fast walking
Week 5:
1: Cozy jog 60 minutes intensity 5
2: Trail running fun intensity 6-7
Make your way to a trail that's about 5 kilometres long. After warming up with an easy jog for 10 minutes, run the trail. When you come across a hill, run up it, then run straight down the same hill and run up it again. Continue the trail and repeat the same procedure when you come across another hill.
3: Strength training 30 minutes core and legs
4: Guess the distance intensity 5.
If you have a watch, turn it over so that you can't see the face. Set a timer for 45 minutes and guess how far you can go in that time.
5: Bonus workout Cozy jog 45 minutes intensity 5 or alternative cardio training such as cycling/swimming/fast walking
Week 6:
1: Cozy jog 45 minutes intensity 5
2: 4-minute intervals, intensity 7-8.
Warm up for 10 minutes. 6 x 4 minutes, start each interval with 1 minute at an easy pace, increase the tempo to the next minute, increase it further to the last minute, and in the very last minute, push to intensity 8. Rest for 1 minute in any way you choose before repeating.
3: Strength training 30 minutes full body
4: Bonus workout Cozy jog 45 minutes intensity 5 or alternative cardio training such as
cycling/swimming/fast walking
5: Run 10 kilometres, warm up for 10 minutes before starting, and learn from week 3 when you tested the distance. Start fast but controlled, and when there are 2 kilometres left, you can release the brakes!
Good luck!
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