How long to train
Run 42 builds 10K plans of 8 to 14 weeks. There is no long base phase: the 10K is decided by speed you can sustain, so quality work starts in week one.
The structure
- Build (2 to 3 weeks): one quality session a week, threshold or VMA.
- Peak: two quality sessions a week, one threshold and one VMA, because at this distance race pace is the quality work. The long run tops out at 90 minutes at easy pace.
- Taper (2 weeks): volume drops to 60% then 40% of the peak, with easy running only.
- Race week: three short easy runs and the race.
Weekly volume tops out around 35, 45 or 55 km for three, four or five runs a week, with every fourth week lighter.
10K pace chart
A 50-minute 10K is 5:00 per km (8:03 per mile). The marathon column shows what that 10K is worth over 42.195 km on Riegel’s formula, if you train for the distance.
| Goal | Pace /km | Pace /mile | Marathon equivalent | Easy | Threshold | VMA |
|---|---|---|---|---|---|---|
| 35 min | 3:30 | 5:38 | 2:41:00 | 4:23–4:51 | 3:35–3:42 | 3:14–3:19 |
| 40 min | 4:00 | 6:26 | 3:04:00 | 5:01–5:32 | 4:04–4:12 | 3:42–3:48 |
| 45 min | 4:30 | 7:15 | 3:27:01 | 5:38–6:14 | 4:33–4:41 | 4:10–4:16 |
| 50 min | 5:00 | 8:03 | 3:50:01 | 6:16–6:55 | 5:02–5:11 | 4:38–4:44 |
| 55 min | 5:30 | 8:51 | 4:13:01 | 6:54–7:37 | 5:30–5:40 | 5:05–5:13 |
| 1h00 | 6:00 | 9:39 | 4:36:01 | 7:31–8:19 | 5:58–6:09 | 5:33–5:41 |
| 1h05 | 6:30 | 10:28 | 4:59:01 | 8:09–9:00 | 6:26–6:38 | 6:01–6:10 |
| 1h10 | 7:00 | 11:16 | 5:22:01 | 8:47–9:41 | 6:54–7:07 | 6:29–6:38 |
| 1h15 | 7:30 | 12:04 | 5:45:01 | 9:24–10:23 | 7:22–7:35 | 6:56–7:07 |
Race-day pacing
Sharp from the gun, but composed: the first kilometre is the easiest place to lose a race by going out too fast. Aim for even kilometres; the race is decided in the last three.
Thinking about a marathon next? See your first marathon.
