Training programs for experienced runners and professional athletes
As mentioned in the first segment, pjuractive and Mocki would like to present you with two more helpful training programs. These are intended for experienced runners and professional athletes.
Here’s a reminder of the abbreviations used:
- ER = Endurance Run
- ER1 = 70 to 80 percent of your maximum heart rate
- ER2 = 80 to 85 percent of your maximum heart rate
- ER3 = an even higher maximum heart rate
- Alternative training: it doesn’t matter whether it’s cycling or strength training. All that matters is that you train.
For a more detailed description, please see our first blog entry on the topic, “Mocki’s Training Programs.”
Mocki’s training program for experienced runners
If you are already able to run the 10K in less than 55 minutes and would like to improve your pace to under 50 minutes, then this is the training program for you. This program requires four training sessions a week.
| Week | Monday | Wednesday | Thursday | Saturday | |
| 1 | 3 km ER1 + 5 x 600 m at 2:45 to 2:55 min (Break: 3 min walking) + 3 km ER1
|
/ | 3 km ER1 + 5 km ER2 + 3 km ER1 | 10 km ER1 | |
| 2 | 3 km ER1 + 5 x 800 m at 3:35 to 3:45 min (Break: 4 min walking) + 3 km ER1
|
12 km ER1 | 3 km ER1 + 6 km ER2 + 3 km ER1 | 12 km ER1 | |
| 3 | 3 km ER1 + 5 x 1000 m at 4:45 to 4:55 min (Break: 4 min walking) + 3 km ER1
|
12 km ER1 | 3 km ER1 + 6 km ER3 + 3 km ER1 | 14 km ER1 | |
| 4 | 3 km ER1 + 5 x 1000 m at 4:40 to 4:50 min (Break: 4 min walking) + 3 km ER1
|
12 km ER1 | 3 km ER1 + 6 km ER2 + 3 km ER1 | 14 km ER 1 | |
| 5 | 3 km ER1 + 3 x 2000 m at 9:40 to 9:50 min (Break: 5 min walking) + 3 km ER1
|
12 km ER1 | 3 km ER1 + 4 km ER3 + 3 km ER1 | 12 km ER1 | |
| 6 | 3 km ER1 + 3 x 1000 m at 4:50 min (Break: 4 min walking) + 3 km ER1
|
8 km ER1 | Friday instead of Thursday: 5 km ER1 | / | |
| Week 6 | Sunday: 10K race | ||||
Mocki’s training program for professional athletes
If you are already at the point where you are able to run the 10K in under 45 minutes, but feel you are able to achieve a faster pace at under 40 minutes, then the following Mocki training program is the one for you:
| Week | Monday | Tuesday | Wednesday | Friday | Saturday |
| 1 | 3 km ER1 + 5 x 600 m at 2:10 to 2:15 min (Break: 3 min walking) + 3 km ER1
|
60 min of alternative training | 10 km ER1 + 5 x 100 m mixed run at different intensities (Break: 100 m ER1) | 3 km ER1 + 5 km ER3 + 3 km ER1 | 16 km ER1 |
| 2 | 3 km ER1 + 5 x 800 m at 2:55 to 3:05 min (Break: 3 min walking) + 3 km ER1
|
60 min of alternative training | 11 km ER1 + 5 x 100 m mixed run at different intensities (Break: 100 m ER1) | 3 km ER1 + 6 km ER3 + 3 km ER1 | 18 km ER1 |
| 3 | 3 km ER1 + 5 x 1000 m at 3:45 to 3:55 min (Break: 4 min walking) + 3 km ER1
|
60 min of alternative training | 11 km ER1 + 5 x 100 m mixed run at different intensities (Break: 100 m ER1) | 3 km ER1 + 6 km ER3 + 3 km ER1 | 20 km ER1 |
| 4 | 3 km ER1 + 5 x 1000 m at 3:45 to 3:55 min (Break: 4 min walking) + 3 km ER1
|
60 min of alternative training | 11 km ER1 + 5 x 100 m mixed run at different intensities (Break: 100 m ER1) | 3 km ER1 + 6 km ER3 + 3 km ER1 | 20 km ER 1 |
| 5 | 3 km ER1 + 3 x 2000 m at 7:35 to 7:45 min (Break: 4 min walking) + 3 km ER1
|
60 min of alternative training | 11 km ER1 + 5 x 100 m mixed run at different intensities (Break: 100 m ER1) | 3 km ER1 + 4 km ER3 + 3 km ER1 | 18 km ER1 |
| 6 | 3 km ER1 + 3 x 1000 m at 3:45 to 3:55 min (Break: 4 min walking) + 3 km ER1
|
60 min of alternative training | 10 km ER1 + 5 x 100 m mixed run at different intensities (Break: 100 m ER1) | Friday instead of Thursday: 8 km ER1 | / |
| Week 6 | Sunday: 10K race | ||||
As mentioned in the first two 10K training programs, it is important to space your training sessions according to the program. Recovery time is also essential for experienced runners and professional athletes.
Mocki and pjuractive wish you all the best in reaching your goal! Use 2skin to prevent chafing and blistering during training sessions and races.
You can also download the pdf for both training programs here:
Mocki’s training program for experienced runners Mocki’s training program for professional athletes