Nathan Pennington Running in The Distance

10 Miler Training Plan To Demolish Your PR

Are you seeking a 10 miler training plan that will yield you the results you are seeking? If so, welcome to rundreamachive.com. I'm glad you have arrived here. The 10-miler training plan options that are available here at RDA helped me to eventually run 50:54 for the 10-mile distance. What I want for my visitors is to get them to work smarter rather than harder.

I am sure you already know how to work hard. That being said, there are far too many hard working athletes that still miss their goals. So, it doesn't matter if you were able to sustain your goal race pace for 7 miles in your last 10 miler. The key is what did you cross the finish line in. A common mistake runners make is not spending sufficient time training far below their goal 10 mile race pace. You want race pace to feel more in control and less demanding.

That being said, no matter how fit you are going into your big race it is most certainly going to hurt in the final miles of the race. So, you want to ensure that training is the most difficult part of your preparation, not the race itself.

How Long Should You Train for a 10 Mile Run?

I am a believer in longer builds up. All RunDreamAchieve 10 miler training plans are 16 weeks in length. The key is to not rush your training and allow for sufficient time to go out and get your personal best for the 10 mile distance. A 4-month block of training will provide adequate time to prepare and most importantly taper for your big race. I have always followed a 10-day rather than a 3-week taper and continued to set new personal bests for various distances when I did this.

A problem many runners run into is they start dropping their mileage and intensity too far out. You don't want to do this. What you want to do is go into your big race feeling energized and relaxed, not stressed, fatigued and feeling lethargic. I talked about this in one of my recent videos on the RunDreamAchieve YouTube channel.

How Do I Train for a 10 Mile Run?

You want to focus on building your aerobic base first and then gradually ease into specific training. So, if your goal is to run under 90 minutes for 10 miles you need to train at, near or far below that goal 10 mile race pace. Also, too many miles run too slow will only make you an outstanding, long, slow runner. You don't need to run a lot of mileage to run a great 10 mile race. Remember, focus on quality, not quantity.

The subconscious mind cannot tell the difference between reality and imagination – Billy Mills, entrepreneur

I built the RunDreamAchieve training programs revolved around progression. So, we first build into easy mileage and then start focusing on specific workouts to get the athlete adapted to this specific workouts. Again, you want a good mixture of training easy, moderate and very hard. Remember, the key to adapting to the stress demands you are throwing at your body is recovery. So, you want to ensure you are jogging on your easy days.

So, our training plans focus on 4 specific areas all great 10 mile training plan should be built on:

  • Aerobic base phase
  • Specific training phase
  • Speed focus phase
  • Taper phase

Is it Easy to Run 10 Miles?

It is much easier to run 10 miles if you have been patient and followed a legitimate plan. No, you don't need to run a lot of mileage or even do speed work to run 10 miles. That being said, you do need to be persistent over a a matter of many weeks and months to be strong physically. In addition, consistent training also makes you strong mentally. So, the key is time on your feet.

Of course, if you are trying to run under 60 minutes for a 10 miler you need to train more aggressive. The reason being is you will need to sustain under 6 minute per mile pace for the entire duration of the race. There are no rest periods in a 10-miler. So, the key is getting accustomed to ever increasing amounts of lactic acid build up in the blood stream. The 60 minute 10 mile run training plan we have here will help the athlete do exactly that.

So, what you want to keep in mind is how to run faster without getting tired. You want to stress the anaerobic systems of your body but also allot time for recovery as well. We cannot continue to push the body and run faster every day. You also need time to jog, recover so you get the highest return on your investment as well.

How Long Does it Take to Train for A 10 Miler?

I believe you can run a 10 miler with only about 4 weeks of training. That being said, if you want to run a 10 miler well I would aim at 16 weeks. 4 months of training will take any average runner and turn them into a superior runner. Why? Well, you are providing more time to prepare and focus on specific workouts. In addition, you will have spent more time on your feet making you more mentally tough as well.

Remember, focus on your nutrition as well. What are you doing in the off hours after your track sessions and road workouts?

It doesn't matter if you are aiming to run an 80 minute 10 miler or a 90 minute 10 miler the rules are the same. The athlete needs to train at paces that are at, near and most certainly far below their goal race pace. I was able to run 50:54 for 10 miles for this very reason. I was spending time training at 4:35 to 4:45 mile pace which made running 5:05 mile pace for 10 miles achievable.

Closing Thoughts

So, the key to successful running over this distance is to invest in a 10 miler training plan that will help you. All of my training plans come with a 30-day money back guarantee. I'm not interested in your money as much as I am in seeing you run a new personal best. I am certain that the training you will be doing with the 10-miler training plan options available here will help you run your best.

You'll be following the same training principles taught to me by some of the world's top distance running coaches. I have been extremely fortunate in this sport to have been trained by some of the world's best endurance coaches. The goal now is to give back to the sport and ensure runners that visit RDA get results.