You will always have short periods of recovery following a race. A period of rest is a critical part of your training year.

Barring injury or illness, the typical competitive runner trains year round with some planned time off for recovery. If you are like most competitive runners, you are never far from race shape. If you have not been running for a long period of time, you will need to rebuild a base of fitness before starting a 10K training program. They will take time off for recovery during the year, but are never far from their base of fitness and never far from race shape. Most runners that are at this level maintain a high level of fitness on a year round basis. This program assumes that you are in good running condition and are prepared to undertake strenuous marathon training. Once you meet that goal, you can keep advancing toward a 36 minute 10K. If your time is currently over 39 minutes, I would highly recommend setting a more easily achievable goal of about 1 or 2 minutes faster than your current time.

If your current personal best is 38 to 39 minutes, this goal is possible, but will be very difficult. If you have run a recent 10K that is in the 37 to 38 minute range, this is an achievable goal for you. You must maintain a 5:48 average pace per mile which is equal to a 3:36 per kilometer pace. 36 Minute 10K Training Plan Is This Program For You?īefore beginning this 36 minute 10K training plan, you should be sure that a 36 minute pace is a reasonable goal for you.

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