My 6 Week Training Plan For 10K EXPLAINED | Project 30:30 EP:1 - Ben Is Running

My 6 Week Training Plan For 10K EXPLAINED | Project 30:30 EP:1 - Ben Is Running

Intro

This is a quick summary of “My 6 Week Training Plan For 10K EXPLAINED | Project 30:30 EP:1” from Ben Is Running. 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

  • Weekly structure (6 weeks): Mon = tempo run, Tue = group speed session, Wed = recovery/easy, Thu = 10K‑specific reps, Fri = easy, Sat = easy + progression, Sun = long run.
  • Tempo day: 3 km warm‑up, 12 km tempo (3:25 – 3:26 min/km) at ~158 bpm, 3 km cool‑down. Volume climbs 12 km → 14 km → 16 km then tapers.
  • Speed day (Tue): Above 10K pace work – e.g., 1 km warm‑up + 4×400 m at ~66 s (≈1500 m pace) with 30 s rest, 4 min between sets; heart rate ~174 bpm.
  • Thursday 10K‑pace reps: 5 × 1‑mile repeats, 90 s recovery, progressing from 4:50 /mi to 4:46 /mi.
  • Easy/recovery runs: 6 km easy (low zone‑2, ~120 bpm) and longer 16–17 km easy runs.
  • Long run (Sun): 3 km warm‑up, 20 km steady at ~3:45 min/km, 3 km cool‑down – total ~26 km. Week 1 totals ~161 km (100 mi).
  • Tips: use high‑stack shoes for high‑ mileage days, keep tempo HR in low‑160s, use treadmill for precise tempo pacing.

Workout Example (Monday, Week 1)

  • Warm‑up: 3 km easy jog.
  • Tempo: 12 km at 3:25 / km (≈158 bpm). Adjust speed on treadmill to hold this pace.
  • Cool‑down: 3 km easy.
  • Total: 18 km.

Optional variations: increase tempo distance by 2 km each week (12 → 14 → 16 km) and taper down in the final weeks.

Closing Note

Give this plan a try—adjust the paces to match your own fitness in the Pacing app, and keep building that speed‑endurance blend. Good luck, and enjoy the journey toward a faster 10K! 🚀

References

Workout - Ben's 10K Race Pace Repeats

  • 15min @ 5'15''/km
  • 5 lots of:
    • 1.6km @ 3'03''/km
    • 1min 30s rest
  • 12min @ 5'45''/km
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