The guide outlines total distance of the run plus the approximate distance that should be run at race pace. Like the tempo runs, you want to start and finish easy. Pace: This means race pace – the speed at which you aim to run your 10 km race in. Monitor your fatigue during the training program to assess if you need an additional day off – Monday would be best. Rest: Rest is a very important part of training as it allows your muscles to repair and grow after exertion. If you use a heart monitor to measure your level of intensity, a comfortable pace would be running between 65 to 75% of maximum. Runs: The 5 km -10 km runs on Mondays, Tuesdays and Thursdays need to be run at a comfortable pace. Over 8 weeks, you’ll improve your speed, strength and endurance, so you start hitting new personal bests. If you're starting from nothing or you're carrying some extra kilo's you make need a lead in period to get you ready for the start.If you’re getting comfortable running 10 km and want to up your intensity, this is the training guide for you. Each program is 8 weeks in length, the beginners program assumes a base level of fitness. Once you have selected your program click on the videos and follow the week by week program. Whilst the advanced program can help take the experienced runner to the next level. Simply choose a program level using our program selection guide. The beginner program will help you raise your fitness level to a point where by you can run the entirety of the race. The programs are tailored for a range of fitness levels. For this reason i encourage people to make the 10km distance the staple of their running events.

Being able to run 10km all year around is a healthy place to have your fitness level at. If you're looking to take on a race in the near future then you have come to the right place. Welcome to our 10km online training program.

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