To participate in races: 10 km program
THIS PROGRAM IS FOR RUNNERS WHO WOULD LIKE TO TAKE PART IN A 10 KM RACE AND ARE ALREADY ABLE TO RUN FOR 20 MINUTES NON-STOP. IT IS ADAPTED FROM THE 10 KM TRAINING PROGRAM PRESENTED ON THE MONTREAL MARATHON WEBSITE.
A few tips before getting started
The average time to complete a 10 km race, men and women combined, is about 1:05:00. Remember, this is an average. Some people can run this distance in less than 40 minutes, while others will take more than two hours. The important thing is to go at your own pace and finish smiling (or just about) rather than on your knees!
Goal: Run 10 km
Duration: 14 weeks
How to read the program:
- P1 = slow pace
- P2 = medium pace
- P3 = fast pace
- P4 = very fast pace
The pace indicated will influence the intensity of your workout. If necessary, adjust the pace according to your race goal (target time) and your level of cardiorespiratory endurance. For example, if this is your first 10 km race and you are aiming for a time of 90 to 100 minutes, P4 may be replaced by P3 in the following program.
| Week |
Day of week |
10 km Program (in minutes) |
| 1 |
Monday:
Wednesday:
Friday:
|
20 V1
20 V1
20 V1 |
| 2 |
Monday:
Wednesday:
Friday:
|
20 V1
22 V1
25 V1 |
| 3 |
Monday:
Wednesday:
Friday:
Sunday: |
5 V1 - 2 V2 - 5 V1 - 2 V2 - 5 V1 - 2 V2 - 5 V1
30 V1
5 V1 - 2 V2 - 5 V1 - 2 V2 - 5 V1 - 2 V2 - 5 V1
30 V1 |
| 4 |
Tuesday:
Thursday:
Samedi :
Sunday: |
25 V1
5 V1 - 3 V2 - 5 V1 - 3 V2 - 5 V1 - 3 V2 - 5 V1
5 V1 - 3 V2 - 5 V1 - 3 V2 - 5 V1 - 3 V2 - 5 V1
35 V1 |
| 5 |
Tuesday:
Thursday:
Samedi :
|
25 V1
5 V1 - 10 V2 - 15 V1
35 V1 |
| 6 |
Monday:
Wednesday:
Friday:
Sunday: |
10 V1 - 1 V3 - 2 V1 - 1 V3 - 15 V1
40 V1
15 V1 - 2 V3 - 3 V1 - 2 V3 - 15 V1
40 V1 |
| 7 |
Monday:
Wednesday:
Friday:
|
10 V1 - 3 V3 - 3 V1 - 3 V3 - 15 V1
30 V1
35 V1 |
| 8 |
Monday:
Wednesday:
Friday:
|
10 V1 - 2 V4 - 3 V1 - 2 V4 - 15 V1
15 V1 - 4 V2 - 1 V1 - 4 V2 - 10 V1
25 V1
5 km V3 ou 10 km V2 |
| 9 |
Monday:
Wednesday:
Friday:
Sunday:
|
45 V1
15 V1 - 1 V4 - 1 V1 - 1 V4 - 15 V1
30 V1
50 V1 |
| 10 |
Tuesday:
Thursday:
Samedi :
Sunday:
|
25 V1
15 V1 - 6 intervals (5 v4 / 1 V1) - 15 V1
14 V1 - 3 V3 - 3 V1 - 3 V3 - 3 V1 - 3 V3 - 20 V1
55 V1 |
| 11 |
Tuesday:
Thursday:
Samedi :
Sunday:
|
15 V1 - 1 V4 - 1 V1 - 1 V4 - 1 V1 - 1 V4 - 15 V1
15 V1 - 6 V3 - 5 V1 - 6 V3 - 10 V1
30 V1
65 V1 |
| 12 |
Tuesday:
Thursday:
Samedi :
Sunday:
|
15 V1 - 1 V4 - 1 V1 - 1 V4 - 1 V1 - 1 V4 - 1 V1 - 1 V4 - 15 V1
20 V1 - 6 V3 - 6 V1 - 6 V3 - 5 V1
30 V1
50 à 55 V1 |
| 13 |
Tuesday:
Thursday:
Samedi :
|
15 V1 - 6 intervals (5 V4 / 30 seconds V1) - 15 V1
20 V1 - 10 V3 - 5 V1
45 V1 |
| 14 |
Monday:
Wednesday:
Friday:
Sunday:
|
10 V1 - 3 V3 - 3 V1 - 3 V3 - 3 V3 - 10 V1
25 V1
20 V1
10 km |
