20-Week Training Plan to Run a 10K in Under 35 Minutes

Training for a sub-35 minute 10K is an advanced goal. Improving race times at these paces requires an advanced training plan for runners if you want to find out how to run faster in a 10K.

Let's get to it:

Week 1: Aerobic Base and Adaptation

  • Monday: Rest.
  • Tuesday: Warm-up 15' + (6x400m pace 1:40", REC 90") cool down 10'.
  • Wednesday: 6 km easy run, 5:30/km pace.
  • Thursday: Rest.
  • Friday: Warm-up 15' + (5 km progressive run (from 5:00 to 4:20/km)).
  • Saturday: Rest.
  • Sunday: 10 km long run, 5:00/km pace.

Week 2: Volume Increase

  • Monday: Rest.
  • Tuesday: Warm-up 15' + (8x400m pace 1:35" REC 90") cool down 10'.
  • Wednesday: 7 km easy run, 5:20/km pace.
  • Thursday: Rest.
  • Friday: 6 km at 4:25/km pace.
  • Saturday: Rest.
  • Sunday: 12 km long run, 5:00/km pace.

Week 3: Introduction of Long Intervals

  • Monday: Rest.
  • Tuesday: Warm-up 15' + (5x800m pace 3:10-3:20", REC 2 min) cool down 10'.
  • Wednesday: 8 km easy run, 5:10/km pace.
  • Thursday: Rest.
  • Friday: 7 km at 4:15/km pace.
  • Saturday: Rest.
  • Sunday: 14 km long run, 4:50/km pace.

Week 4: Strengthening and Speed

  • Monday: Rest.
  • Tuesday: Warm-up 15' + (6x800m pace 3:05-3:15", REC 2') cool down 10'.
  • Wednesday: 9 km easy run.
  • Thursday: Rest.
  • Friday: 8 km at race pace (3:40/km).
  • Saturday: Rest.
  • Sunday: 16 km long run, 4:40/km pace.

 

 

Week 5: Progress Evaluation

  • Monday: Rest.
  • Tuesday: 5K test at race pace.
  • Wednesday: 8 km recovery run.
  • Thursday: Rest.
  • Friday: Warm-up 15' + (8x400m pace 1:30", REC 75s) cool down 10'.
  • Saturday: Rest.
  • Sunday: 18 km long run, 4:35/km pace.

Week 6: Anaerobic Work

  • Monday: Rest.
  • Tuesday: Warm-up 15' + (10x400m pace 1:25", REC 75s.) cool down 10'.
  • Wednesday: 10 km easy run.
  • Thursday: Rest.
  • Friday: Warm-up 15' + (Fartlek: 45 min with 1 min fast/1 min slow intervals) cool down 10'.
  • Saturday: Rest.
  • Sunday: 20 km long run, 4:30/km pace.

Week 7: Adaptation and Recovery

  • Monday: Rest.
  • Tuesday: Warm-up 15' + (4x1000m pace 3:50", REC 2:30 min) cool down 10'.
  • Wednesday: 10 km easy run, 5:20/km pace.
  • Thursday: Rest.
  • Friday: Warm-up 15' + (5 km race pace run (3:30/km)) cool down 10'.
  • Saturday: Rest.
  • Sunday: 15 km moderate run.

Week 8: Increased Intensity in Intervals

  • Monday: Rest.
  • Tuesday: Warm-up 15' + (6x1000m pace 3:45", REC 2:30 min) cool down 10'.
  • Wednesday: 11 km easy run.
  • Thursday: Rest.
  • Friday: 10 km at 4:00/km pace.
  • Saturday: Rest.
  • Sunday: 21 km long run, 4:25/km pace.




Week 9: Mid-Plan Competition Preparation

  • Monday: Rest.
  • Tuesday: Warm-up 15' + (5x1200m pace 3:55", REC 3 min) cool down 10'.
  • Wednesday: 12 km easy run.
  • Thursday: Rest.
  • Friday: 12 km at race pace (3:35/km).
  • Saturday: Rest.
  • Sunday: 5K or 10K test competition. (Try to run a race)

Week 10: Speed Consolidation

  • Monday: Rest.
  • Tuesday: Warm-up 15' + (3x1600m pace 3:40", REC 4 min) cool down 10'.
  • Wednesday: 12 km easy run, 5:10/km pace.
  • Thursday: Rest.
  • Friday: Warm-up 15' + (8x600m pace 1:55", REC 90s) cool down 10'.
  • Saturday: Rest.
  • Sunday: 22 km long run, 4:30/km pace.

Week 11: Specific Endurance Improvement

  • Monday: Rest.
  • Tuesday: Warm-up 15' + (5x1000m pace 3:30", REC 3 min) cool down 10'.
  • Wednesday: 12 km easy run.
  • Thursday: Rest.
  • Friday: Warm-up 15' + (Fartlek, 60 min alternating 1 min fast (3:20/km), 1 min slow) cool down 10'.
  • Saturday: Rest.
  • Sunday: 20 km long run, 4:25/km pace.


Week 12: Focus on Technique and Speed

  • Monday: Rest.
  • Tuesday: Warm-up 15' + (8x400m pace 1:20", REC 2:30 min 75s) cool down 10'.
  • Wednesday: 10 km easy run, 5:00/km pace.
  • Thursday: Rest.
  • Friday: 10 km at 3:50/km pace.
  • Saturday: Rest.
  • Sunday: 18 km long run with the last 3 km at race pace.


Week 13: Reduced Volume, High Intensity

  • Monday: Rest.
  • Tuesday: Warm-up 15' + (4x1200m pace 3:50, REC 2:30 min) cool down 10'.
  • Wednesday: 12 km easy run.
  • Thursday: Rest.
  • Friday: Warm-up 15' + (6x800m pace 2:50, REC 2:30 min) cool down 10'.
  • Saturday: Rest.
  • Sunday: 20 km moderate run.

Week 14: Increased Tempo Work

  • Monday: Rest.
  • Tuesday: Warm-up 15' + (10x600m pace 1:50, REC 1:30 min) cool down 10'.
  • Wednesday: 13 km easy run.
  • Thursday: Rest.
  • Friday: Warm-up 15' + (12 km at 3:45/km pace) cool down 10'.
  • Saturday: Rest.
  • Sunday: 23 km long run, 4:20/km pace.

Week 15: Speed Consolidation

  • Monday: Rest.
  • Tuesday: Warm up 15' + (10x400m pace 1:18, REC 1':30") cool down 10'.
  • Wednesday: 10 km easy run pace 5:00/km.
  • Thursday: Rest.
  • Friday: 12 km pace 3:40/km.
  • Saturday: Rest.
  • Sunday: 15 km progressive long run from 4:50 to 4:10/km.






Week 16: Progressive Reduction (Tapering Begins)

  • Monday: Rest.
  • Tuesday: Warm up 15' + (6x800m pace 2:55, REC 2 min) cool down 10'.
  • Wednesday: 10 km comfortable run.
  • Thursday: Rest.
  • Friday: Warm up 15' + (5x1000m pace 3:35, REC 2:30 min) cool down 10'.
  • Saturday: Rest.
  • Sunday: 18 km long run at an easy pace.




Week 17: Tapering and Maintenance

  • Monday: Rest.
  • Tuesday: Warm up 15' + (4x800m pace 2:50, REC 2:30 min) cool down 10'.
  • Wednesday: 8 km easy run.
  • Thursday: Rest.
  • Friday: Warm up 15' + (4x400m pace 1:20, REC 1 min) cool down 10'.
  • Saturday: Rest.
  • Sunday: 16 km long run at a controlled pace.

Week 18: Final Preparation

  • Monday: Rest.
  • Tuesday: Warm up 15' + (5x400m pace 1:18, REC 1 min) cool down 10'.
  • Wednesday: 7 km easy run.
  • Thursday: Rest.
  • Friday: Warm up 15' + (3 km pace 3:35/km) cool down 10'.
  • Saturday: Rest.
  • Sunday: 14 km comfortable run.




Week 19: Full Taper

  • Monday: Rest.
  • Tuesday: Warm up 15' + (3x400m pace 1:15 full rest 3-5') cool down 10'.
  • Wednesday: 5 km easy run.
  • Thursday: Rest.
  • Friday: Warm up 15' + (2 km easy + 4x100m strides) cool down 10'.
  • Saturday: Full rest.
  • Sunday: 10 km very easy run.

Week 20: Race Week

  • Monday: Rest.
  • Tuesday: Warm up 15' + (3x200m pace 100%, full rest 3-5') cool down 10'.
  • Wednesday: Rest.
  • Thursday: Warm up 15' + (3 km easy + 3x100m strides) cool down 10'.
  • Friday: Full rest.
  • Saturday: Full rest.
  • Sunday: Race – 10K under 35 minutes.

From EVERNYA, we warn that this 10k training is demanding, requires commitment, consistency and above all, consulting a sports doctor or undergoing a prior stress test.

Each week has been designed to systematically build towards your goal, integrating adequate rest and adjustments based on body sensations and previous training results.

Monitor your race progress and adjust as needed. Remember to consult professionals to ensure this plan suits your capabilities and health needs.

Greetings and good luck!!!

Back to News