KARA GOUCHER’S 10-WEEK 10K TRAINING PLAN
Training for a 10k? Get the right plan from the right person...and the right pair of shoes.
If you’re looking to take your training seriously, take it from Altra Elite Athlete and two-time Olympian Kara Goucher.
She’s passionate about her craft and understands the importance of training to reach your goals.
Here, she shares her 10-week 10k training plan and her new Paradigm 6—her go-to shoe for all distances, 10k and beyond.
09-16-2021
THE PLAN
WEEK 1
MONDAY: Easy run or off.
TUESDAY: Easy run with 10 x 20 seconds of striding out or running faster for 20 seconds along the way.
WEDNESDAY: Easy run or off.
THURSDAY: 3-mile tempo run. Run or walk a mile to warmup, then run 3 miles about 45 seconds a mile slower than your goal 10k pace. Walk or run a mile to cool down.
FRIDAY: Easy run or off.
SATURDAY: Easy run or off.
SUNDAY: 6-mile long run. This run should not be all out, but a step up in effort from your usual easy runs.
WEEK 2
MONDAY: Easy run or off.
TUESDAY: Warmup a mile or two. Find a hill that is 30-60 seconds long when running up it. Run up the hill hard and jog or walk slowly down 6-8 times. Cool down as needed afterwards.
WEDNESDAY: Easy run or off.
THURSDAY: Find a nice section to run that is flat and fast. Warmup a mile or two. Then, using a track or a GPS device, do 6-10 sets of 1/4-mile or 400-meter repeats. Jog or walk easily for a couple of minutes between each set. Your 1/4-mile repeats should be done at a hard effort, something you hope to be able to run a full 10k at in the future. Cool down as needed.
FRIDAY: Easy run or off.
SATURDAY: Easy run or off.
SUNDAY: 7-mile long run. This run should not be all out, but a step up in effort from your usual easy runs.
WEEK 3
MONDAY: Easy run or off.
TUESDAY: Easy run with 10 x 20 seconds of striding out or running faster for 20 seconds along the way.
WEDNESDAY: Easy run or off.
THURSDAY: Work day! Do 800-meter or 1/2-mile repeats. These should be done at a good strong effort. Not as fast as your 400-meter repeats, but still strong and focused. Jog or walk 400-meters or 1/4-mile in between sets. Warmup and cool down as necessary. Aim for 4-8 sets.
FRIDAY: Easy run or off.
SATURDAY: Easy run or off.
SUNDAY: 8-mile long run. This run should not be all out, but a step up in effort from your usual easy runs.
WEEK 4
MONDAY: Easy run or off.
TUESDAY: Warmup a mile or two. Then run a 3-mile tempo run 35-45 seconds a mile slower than goal 10k pace. Cool down as needed.
WEDNESDAY: Easy run or off.
THURSDAY: Speed ladder day! The goal is to turn those legs over and get some speed! Get to a local track or use your GPS. As you go down in distance your paces should get faster. The goal is 2 sets of 800m, 600m, 400m, 200m. You should take an easy 400-meter jog between repeats. The 800 should be at goal 10k pace and each repeat should get a little faster. Then go and do it all again. Cool down as needed.
FRIDAY: Easy run or off.
SATURDAY: Easy run or off.
SUNDAY: 8-mile long run. This run should not be all out, but a step up in effort from your usual easy runs.
WEEK 5
MONDAY: Easy run or off.
TUESDAY: Easy run with 10 x 20 second strides or pickups along the way. Concentrate on having good form and good knee lift during your strides.
WEDNESDAY: Easy run or off.
THURSDAY: Mile repeat day. Today is a good day to get into the mindset of the 10k. Warmup as needed, then go into 3-4 x a mile. These miles should be tough, getting as close to goal pace as possible, but not so hard you can’t finish the workout. Take 3-5 minutes of easy jogging or walking between each repeat. Cool down as necessary.
FRIDAY: Easy run or off.
SATURDAY: Easy run or off.
SUNDAY: 9-mile long run. This run should not be all out, but a step up in effort from your usual easy runs.
WEEK 6
MONDAY: Easy run or off.
TUESDAY: Warmup a mile or two. Find a hill that is 30-60 seconds long when running up it. Run up the hill hard and jog or walk slowly down 6-8 times. Cool down as needed afterwards.
WEDNESDAY: Easy run or off.
THURSDAY: Tempo day! Warm-up a mile or two. Then run a 4-mile tempo run about 30 seconds a mile slower than your goal 10k pace. Cool down as needed.
FRIDAY: Easy run or off.
SATURDAY: Easy run or off.
SUNDAY: 10-mile long run. This run should not be all out, but a step up in effort from your usual easy runs.
WEEK 7
MONDAY: Easy run or off.
TUESDAY: Easy run with 10 x 20 seconds of striding out or running faster for 20 seconds along the way.
WEDNESDAY: Easy run or off.
THURSDAY: Ladder day! The goal today is to get in some hard work while mixing up some paces. Shoot for 2 sets of mile, half mile, quarter mile. The mile should be run at goal 10k effort. The half mile is a little faster than that and the 1/4-mile is fun fast! Take an easy 2-4 minute walk or job between sets. Cool down as needed. Have fun and be confident!
FRIDAY: Easy run or off.
SATURDAY: Easy run or off.
SUNDAY: 10-mile long run. This run should not be all out, but a step up in effort from your usual easy runs.
WEEK 8
MONDAY: Easy run or off.
TUESDAY: Warmup a mile or two. Find a hill that is 30-60 seconds long when running up it. Run up the hill hard and jog or walk slowly down 6-8 times. Cool down as needed afterwards.
WEDNESDAY: Easy run or off.
THURSDAY: Mile repeat day. Today is a good day to get into the mindset of the 10k. Warmup as needed, then go into 4-5 x a mile. These miles should be tough, getting as close to goal pace as possible, but not so hard you can’t finish the workout. Take 3-5 minutes of easy jogging or walking between each repeat. Cool down as necessary.
FRIDAY: Easy run or off.
SATURDAY: Easy run or off.
SUNDAY: 9-mile long run. This run should not be all out, but a step up in effort from your usual easy runs.
WEEK 9
MONDAY: Easy run or off.
TUESDAY: Easy run with 10 x 20 second strides or pickups along the way. Concentrate on having good form and good knee lift during your strides.
WEDNESDAY: Easy run or off.
THURSDAY: Tempo day! Warm-up a mile or two. Then run a 4-mile tempo run about 20 seconds a mile slower than your goal 10k pace. Cool down as needed.
FRIDAY: Easy run or off.
SATURDAY: Easy run or off.
SUNDAY: 7-mile long run. This run should not be all out, but a step up in effort from your usual easy runs.
WEEK 10
MONDAY: Easy run or off.
TUESDAY: Easy run with 10 x 20 seconds of striding out or running faster for 20 seconds along the way.
WEDNESDAY: Easy run or off.
THURSDAY: Find a nice section to run that is flat and fast. Warmup a mile or two. Then, using a track or a GPS device, do 5-6 sets of 1/4 mile or 400 meter repeats. Jog or walk easily for a couple of minutes between each set. Your 1/4 mile repeats should be done at a hard effort, something you are ready to do in your 10k! Cool down as needed. Have fun and feel fresh!
FRIDAY: Easy run or off.
SATURDAY: Easy run or off.
SUNDAY: 10k race, Enjoy!!
THE SHOES
THE PARADIGM 6
“Not your dad’s support shoe.”
The first Altra shoe inspired by and developed with an Altra Athlete is blurring the lines between support shoe and everyday trainer with an Altra EGO™ MAX midsole, Guiderail™ support, InnerFlex™ technology, and of course, FootShape™ comfort.
About the Author:
Kara Goucher is a professional runner, inspirational speaker, proud mother, and loving wife. She graduated from the University of Colorado with three Division I NCAA championships in cross-country, the 3000m and 5000m. She is a two-time Olympian, an American record holder, World Championships silver medalist, and one of the most accomplished female distance runners of all time.
In addition to her professional resume, Kara is an inspiration to people everywhere. She is an advocate for clean sport and women’s rights, and she connects with organizations and non-profits that are making a positive impact.