10 km in 35 minutes - in 6 weeks

Expert 6 weeks 5x/week
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To follow this programme you must have already run the 10 km distance in under 40 minutes.

Ideally, your sessions should be on the Tuesday, Wednesday, Thursday, Saturday and Sunday to keep your week as balanced as possible.

Each week, you will work on your speed over short distances (VO2max speed),a session at a specific pace (17.1 km/h = 3 mins 30 secs per kilometre) and two endurance sessions.

You need to have Decathlon Coach application to launch this program !

Week 1 - Objective: discovering the paces

On the fast sessions, you must find the pace that you can maintain for all your repetitions.

  • 01. VO2max 2 x (8 x 200 metres)
  • 02. 1 hr of jogging
  • 03. 1hr of jogging with 10min fast run
  • 04. 6x 1 km at a specific pace
  • 05. 1 hour 15 minutes of jogging on hilly terrain

Week 2 - Distances are gradually increased.

If you cannot maintain the required running pace, you must fall back to the "running the 10 km distance in 40 minutes" programme.

  • 06. VO2max 2 x (7 x 300 metres)
  • 07. 1 hr of jogging
  • 08. 10x 30 secs of hill training
  • 09. 4x 1,5 km at a specific pace
  • 10. 1 hour 15 minutes of jogging on hilly terrain

Week 3 - Distances are gradually increased.

If the required paces seem too easy, you can always choose a more ambitious programme.
You can also stick to this programme by adapting the sessions to the specific pace, at your convenience.

  • 11. VO2max 12 x 400 metres
  • 12. 1 hr of jogging
  • 13. 1hr of jogging with 15min fast run
  • 14. 3 + 2 + 1 km at a specific pace
  • 15. 1 hour 30 minutes of jogging on hilly terrain

Week 4 - The hills make this a power work out!

Given the sequence of sessions and efforts made, a little fatigue may set in.

Take care of yourself, change into some dry clothes after running, follow our nutritional advice, maintain a healthy lifestyle and everything will be fine!

  • 16. VO2max 10 x 500 metres
  • 17. 1 hr of jogging
  • 18. 10x 45 secs of hill training
  • 19. 2 x 3 km at a specific pace
  • 20. 1h30 jog on flat terrain

Week 5 - Two specific sessions this week!

Having nearly arrived at your objective, make the most of this week to test the equipment you will use on the day of the race.

  • 21. 5x 1 km at a specific pace
  • 22. 1 hr of jogging
  • 23. 1hr of jogging with 15min fast run
  • 24. 3x 2 km at a specific pace
  • 25. 1 hr of jogging

Week 6 - Objective: 10 kilometres in 35 minutes!

The workload drops so that you feel fresh for the start of the race.

This is why there will be no specific session this week, you have to save your energy!

  • 26. VO2max 10 x 200 metres
  • 27. 45 minutes of jogging
  • 28. 40min + 1km race pace
  • 29. 20 minutes of jogging + 5 accelerations
  • 30. warming up for the day of the race

Coach advice

"Running 10 km in 35 minutes is equivalent to running at 17.1 km/h. If you have already run the 10 km distance in less than 37 minutes, the target is achievable with a disciplined preparation."
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