Training For My First 10k After Being Told I'd NEVER RUN AGAIN - The Running Channel

Intro: This is a quick summary of Training For My First 10k After Being Told I’d NEVER RUN AGAIN 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:

• After major knee surgery, Rick uses a 50/50 split between running and strength/conditioning to protect his joint while rebuilding mileage.
• A typical week includes strength work, rest days, an interval session, a long run, and a weekly 5K parkrun.
• Core interval session: 8 × 400 m repeats at roughly 5K race pace (~23 min for 5K) with a 1 km warm‑up.
• Progression: as the 10K approaches, the interval work shifts to 6 × 800 m and the Saturday long run builds from 5K up to 7–8 km.
• Practical tips: prioritize thorough warm‑up and cool‑down, include hill and trail work to reduce impact, and keep strength sessions focused on knee‑stabilising muscles.

Workout Example:

1. Monday: 30 min full‑body strength + mobility (focus on quads, hamstrings, core).
2. Tuesday: Complete rest.
3. Wednesday – Interval Day:
   • 1 km easy warm‑up
   • 8 × 400 m at 5K race pace (≈ 4:36 per 400 m) with 90‑second jog recovery
   • 1 km cool‑down
4. Thursday: Light strength/conditioning (e.g., body‑weight circuit).
5. Friday: Rest (“Gabby day”).
6. Saturday: 5K parkrun (or a progressive long run, building toward 7–8 km as race day nears).
7. Sunday: Rest or easy active recovery.

Closing Note: Give this balanced 10K plan a go, and feel free to adjust the paces and distances in the Pacing app to match your current fitness. Have fun, stay injury‑free, and watch your confidence grow as you cross that 10K finish line!

References

• Training For My First 10k After Being Told I’d NEVER RUN AGAIN - YouTube (YouTube Video)

Workout - 10k Speed Builder: 400m Repeats

• 10min @ 6'00''/km
• 8 lots of:
  • 400m @ 4'36''/km
  • 1min 30s rest
• 10min @ 6'30''/km

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