SportMedBC Run 10K Faster - Vancouver Sun

Run10KFaster Program So YOU are a runner! You have either already completed the LearnToRun10K program and are ready to progress further with your running, or you’ve been running on your own 2-3 times per week for about 30 minutes, and you’re ready for some variety in a program. Perhaps you’d like to learn to run a little faster, or simply feel more comfortable when you run. Your goal for following the SportMed Run10KFaster program should be to complete a 10K at the end of 13 weeks more comfortably than you ever have before. Your personal pace is entirely up to you, and you should, for the most part, be relaxed, steady and able to carry on a conversation. This program will provide a gradual progression in distances as well as intensity, so that your personal pace will improve because it will feel easier. You’ll notice there are options for the amount of running you can choose to do indicated by the words “as you feel”. If you have just completed the LearnToRun10K program, you are relatively new to the sport, or you are a runner who has not been consistent with that “30 minutes 2-3 times per week”, then stay with the shorter suggested options. If you are more experienced, then you’ll understand what “as you feel” means, and perhaps choose the longer suggested options, depending on how you feel and what sort of distances you are already comfortable with. Note: Remember, this program is preparing you for the 10K distance. If you are looking to run for longer than the suggested amounts of time in the program, please know you will compromise what is optimal preparation for a 10K and should consider SportMedBC’s programs for the HalfMarathon or Marathon, depending on your experience.

Week 1

Session 1 44 min.

Session 2 30 min. Session 3 35 min.

Warm-up: Jog slow & easy 10 min. 3 min. brisk run followed by a 2 min. slow & easy recovery jog; 2 min. brisk run - 2 min. recovery jog; 1 min. brisk run - 2 min. recovery jog. Repeat this combination 2 times. Cool-down: Jog slow & easy 10 min. (Note: Brisk running means you should not be able to speak any more than 2 sentences at one time. Any more and you’re going too slow, any less and you’re going too fast.) Warm-up: Jog slow & easy 5 min. Run 20 minutes. Cool-down: Jog slow & easy 5 min. Warm-up: Jog slow & easy 5 min. Run 25 minutes. Cool-down: Jog slow & easy 5 min.

© The SportMed RunWalk curriculum is by SportMedBC. SportMedBC supports a variety of RunWalk programs, including Sun Run InTraining. SportMed RunWalk programs are now available in a “mobile friendly” format that also includes weekly coaching advice and tips. Visit www.sportmedbc.com for more information.

Week 2

Session 1 44 min.


Week 3

Session 1 50 min.


Week 4 Easy Recovery Week!

Session 1 45 min. Session 2 30 min. Session 3 40 min.

Week 5

Session 1 55 min.

Session 2 30 min.

Warm-up: Jog slow & easy 10 min. 2 min. brisk run followed by a 2 min. slow & easy recovery jog. Repeat this combination 6 times. Cool-down: Jog slow & easy 10 min. Warm-up: Jog slow & easy 5 min. Run 20 minutes. Cool-down: Jog slow & easy 5 min. Warm-up: Jog slow & easy 5 min. Run 30 minutes. Cool-down: Jog slow & easy 5 min.

Warm-up: Jog slow & easy 10 min. 1 min. brisk run followed by a 2 min. slow & easy recovery jog. Repeat this combination 10 times. Cool-down: Jog slow & easy 10 min. Warm-up: Jog slow & easy 5 min. Run 20 minutes. Cool-down: Jog slow & easy 5 min. Warm-up: Jog slow & easy 5 min. Run 35 minutes. Cool-down: Jog slow & easy 5 min.

Warm-up: Jog slow & easy 10 min. Easy 25 minute run. Cool-down: Jog slow & easy 10 min. Warm-up: Jog slow & easy 5 min. Run 20 minutes. Cool-down: Jog slow & easy 5 min. Warm-up: Jog slow & easy 5 min. Run 30 minutes. Cool-down: Jog slow & easy 5 min.

Warm-up: Jog slow & easy 10 min. 5 min. brisk run followed by a 2 min. slow & easy recovery jog; Repeat this combination 5 times. Cool-down: Jog slow & easy 10 min. Warm-up: Jog slow & easy 5 min. Run 20 minutes.


Session 3 40-50 min. as you feel*

Week 6

Session 1 60 min. Session 2 30-40 min. as you feel* Session 3 40-50 min. as you feel*

Week 7 Over Halfway!

Cool-down: Jog slow & easy 5 min. Warm-up: Jog slow & easy 5 min. Run 30-40 minutes as you feel* Cool-down: Jog slow & easy 5 min.

Warm-up: Jog slow & easy 10 min. 40 min. change-of-pace Fartlek as you feel (see advice below). Cool-down: Jog slow & easy 10 min. Warm-up: Jog slow & easy 5 min. Run 20-30 minutes as you feel* Cool-down: Jog slow & easy 5 min. Warm-up: Jog slow & easy 5 min. Run 30-40 minutes as you feel* Cool-down: Jog slow & easy 5 min.

Session 1 Approx. 50 min. or 5K distance at 10K pace Session 2 30-40 min. as you feel* Session 3 50-60 min. as you feel*

Week 8

Warm-up: Jog slow & easy 10 min. 30 min. run or 5K distance. Cool-down: Jog slow & easy 10 min. Warm-up: Jog slow & easy 5 min. Run 20-30 minutes as you feel* Cool-down: Jog slow & easy 5 min. Warm-up: Jog slow & easy 5 min. Run 40-50 minutes as you feel* Cool-down: Jog slow & easy 5 min.

Session 1 60 min.

Warm-up: Jog slow & easy 10 min. Easy 40 minute run. Cool-down: Jog slow & easy 10 min.

Session 2 30 min.

Warm-up: Jog slow & easy 5 min. Run 20 minutes. Cool-down: Jog slow & easy 5 min. Warm-up: Jog slow & easy 5 min. Run 30 minutes. Cool-down: Jog slow & easy 5 min.

Easy Recovery Week

Session 3 40 min.


Week 9

Session 1 65 min.

Session 2 30-40 min. as you feel* Session 3 50-60 min. as you feel*

Week 10

Session 1 70 min.

Session 2 30-40 min. Session 3 50-60 min. (as you feel)

Week 11

Session 1 Approx. 60-75 min. *Depending on Hill vs No Hill option.

Warm-up: Jog slow & easy 10 min. 5 min. brisk run followed by a 2 min. slow & easy recovery jog; 3 min. brisk run - 2 min. recovery jog; 1 min. brisk run - 2 min. recovery jog; *Repeat this combination 3 times. Cool-down: Jog slow & easy 10 min. Warm-up: Jog slow & easy 5 min. Run 20-30 minutes as you feel* Cool-down: Jog slow & easy 5 min. Warm-up: Jog slow & easy 5 min. Run 40-50 minutes as you feel* Cool-down: Jog slow & easy 5 min.

Warm-up: Jog slow & easy 10 min. 3 min. brisk run followed by a 2 min. slow & easy recovery jog; Repeat this combination 10 times. Cool-down: Jog slow & easy 10 min. Warm-up: Jog slow & easy 5 min. Run 20-30 minutes. Cool-down: Jog slow & easy 5 min. Warm-up: Jog slow & easy 5 min. Run 40-50 minutes (as you feel). Cool-down: Jog slow & easy 5 min.

Warm-up: Jog slow & easy for 10 min. Find a hill that has an incline of approximately 25 degrees; you will do 1 min. brisk run uphill and a slow & easy recovery jog back down the hill; Repeat this combination 8 times. Using the same hill, you will do a 30 second brisk run uphill and jog back down the hill at a slow and easy recovery pace; Repeat this combination 8 times. Cool-down: Jog slow & easy for 10 min. NO HILL OPTION: 2 min. brisk run followed by a 2 min. slow & easy recovery jog; Repeat this combination 8 times 1 min. brisk run - 2 min recovery jog. Repeat this combination 8 times. Cool-down: Jog slow & easy for 10 min.


Session 2 40-50 min. Session 3 60-70 min.

Week 12 Easy Recovery Week

Session 1 60 min. Session 2 30-40 min. Session 3 40-50 min.

Week 13 This is it!

Warm-up: Jog slow & easy 5 min. Run 30-40 minutes. Cool-down: Jog slow & easy 5 min. Warm-up: Jog slow & easy 5 min. Run 50-60 minutes. Cool-down: Jog slow & easy 5 min.

Warm-up: Jog slow & easy 10 min. Easy 40 minute run. Cool-down: Jog slow & easy 10 min. Warm-up: Jog slow & easy 5 min. Run 20-30 minutes. Cool-down: Jog slow & easy 5 min. Warm-up: Jog slow & easy 5 min. Run 30-40 minutes. Cool-down: Jog slow & easy 5 min.

Session 1 44 min.

Warm-up: Jog slow & easy 10 min. 3 min. brisk run followed by a 2 min. slow & easy recovery jog; 2 min. brisk run followed by a 2 min. slow & easy recovery jog; 1 min. brisk run followed by a 2 min. slow & easy recovery jog. *Repeat this combination 2 times. Cool-down: Jog slow & easy 10 min.

Session 2 30 min.

Warm-up: Jog slow & easy 5 min. Run 20 minutes. Cool-down: Jog slow & easy 5 min. Event Day 10K: Run as you feel, have fun and take care not to start too quickly for yourself.

Session 3

Congratulations!
