How to Run Intervals for a 10k

If you have made the commitment to running a 10K race, you have already made the first step toward accomplishing your goal. Interval training is a great way to get your body fit for race day by breaking up the running with jog or walk breaks, then repeating the same running and walking distance. Interval training is typically used on a track, but if you have an accurate way to measure distance, it can also be done on a road or trail.

Instructions

    • 1

      Run slightly faster than your comfortable race pace for 400 meters --- this is one lap around a track, or a quarter-mile. Rest for an additional 400 meters. When you are resting, float at an easy jog or walk for the rest period. After the rest period, run 800 meters, or two laps around the track, then rest. Implement this interval eight weeks prior to race day.

    • 2

      Run 400 meters. Float at a jog or walk for 400 meters. Repeat this interval three times. After a rest period, run for 800 meters, or two laps around the track, then rest. Repeat this interval twice. Implement this interval six weeks prior to race day.

    • 3

      Warm up with a one-mile jog. Run 800 meters, then rest. Repeat this interval four times. Cool down with a one-mile jog. Implement this interval five weeks prior to race day.

    • 4

      Warm up with a one-mile jog. Run 800 meters, then rest. Repeat this interval five times. Cool down with a one-mile jog. Implement this interval four weeks prior to race day.

    • 5

      Warm up with a one-mile jog. Run 800 meters, then rest. Repeat this interval six times. Cool down with a one-mile jog. Implement this interval three weeks prior to race day.

    • 6

      Warm up with a one-mile jog. Run 800 meters, then rest. Repeat this interval seven times. Cool down with a one-mile jog. Implement this interval two weeks prior to race day.