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.

Most 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.

NOTE: 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.

Beginner

For 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.

 

Intermediate

For 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.

 

Advanced

For 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.

 

Competitive

For 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