Here’s How A Pro 10k Runner Trains For The Olympics - The Running Channel

Aug 13, 2025

Intro

This is a quick summary of Here’s How A Pro 10k Runner Trains For The Olympics from The Running Channel. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Seasonal volume: Winter weeks average about 90 mi (≈ 145 km) with 4‑5 training days, including a double‑session day. Summer weeks drop to ~60 mi (≈ 97 km) with 3‑4 days.
Typical week: 2‑3 “shake‑out” runs (~12 mi) in the morning, main track/interval session in the afternoon, followed by gym work.
Long runs: Winter max 18 mi (≈ 29 km) long run on Sundays; summer long runs around 12 mi (≈ 19 km).
Track sessions: 500 m repeats (e.g., 6 × 500 m at 15‑pace), and in summer heavy focus on 1200 m reps.
Nutrition: Eat when hungry, focus on quality fuel, and stay flexible (vegetarian, pescatarian, or balanced diet).
Recovery: Use supportive shoes (e.g., Rocket X) for a “padding” effect, allowing hard sessions without being completely wrecked.

Workout Example

Winter Track Session – 500 m Repeats

Warm‑up: 2 mi easy jog.
Main set: 6 × 500 m at 15‑pace (roughly 1:15 per 500 m, or about 5:00 min/km). Rest 90 seconds between reps.
Cool‑down: 1‑2 mi easy. Tip: Use the same shoes for warm‑up and cool‑down to keep the foot “alive” for recovery.

Closing Note

Give Jess’s seasonal approach a try—adjust the mileage and interval paces to match your own training zones in the Pacing app. You’ve got the tools; now go out and enjoy the run!