The 10K is the single event where any runner can enjoy the full range of
everything road racing has to offer. As a test of both speed and
endurance, this distance combines the best aspects of the 5K and marathon.
That means that improving your 10K performance can put you in striking
distance of improvements at those other distances as well. Much of the
appeal of the 10K, after all, is not only that it demands versatility of
runners, but also that it helps to develop it within them. Running the 10K
often means running better.
runners considering the 10K already have the miles under their belts to
compete adequately in the distance. The challenge is to sharpen the pace
through speedwork. Kick!'s programs for the 10K are designed to develop
endurance without neglecting those fast-twitch muscles.
The advanced program includes many weeks with no days off, and the
competitive program includes none. Instead of days of complete rest, these
schedules build in easy days of relatively light mileage. There exists a
philosophical difference in approach to training -- whether to take the
day off entirely or to simply go light on the miles for a couple of days.
For the advanced and competitive schedules, we've chosen the latter. For
those who would prefer the former, however, those light days can be
replaced by days of complete rest. Do what feels comfortable for you.
runners who run 15 to 25 miles per week and expect to run the 10K in
48:00 and up for men, or 54:00 and up for women. You should have at
least six months of running experience.
runners who run 25 to 50 miles per week and expect to run the 10K
between 40:00 and 48:00 for men, or 44:00 and 52:00.
runners who run 40 to 60 miles per week and expect to run the 10K
between 34:00 and 40:00 for men, or 38:00 and 44:00 for women.
runners who run over 50 miles per week and expect to run the 10K under
34:00 for men, or 38:00 for women.
Taken from www.kicksports.com