Running
Masters 10K Performance (50+)
Masters 10K plan with one quality day plus generous recovery. Twelve weeks, four runs a week.
- Distance
- 10K
- Length
- 12 weeks
- Runs per week
- 4
- Level
- Intermediate
- Goal
- Run it faster
Who it's for
You already run a few times a week. It is built to help you run a faster 10K.
Hard days are spaced further apart, which suits older runners who need more recovery between them.
How the weeks work
It runs for twelve weeks with four runs in each.
If life gets in the way you can stretch it to 16 weeks, or tighten it to 10 if you are already fit.
The last 10 days are a taper: less running, a little intensity, so you start the race fresh.
- Threshold runs of 15 to 30 minutes at a comfortably hard pace. You could say a few words, not hold a conversation.
- One long run a week that grows slowly. Run it easy; the time on your feet is the point.
- Easy runs make up most of the week. Keep them slow enough to talk in full sentences.
Setting your paces
Start with a 5K time trial. Your result sets the paces for the rest of the plan, so run it honestly and on fresh legs.
Making it stick
- Keep easy days slow. Most plateaus come from running them too fast.
- Put an easy day or a rest day after every hard session.
- If you miss a week, pick up where you left off instead of cramming the sessions in.
