Getting ready for 18 April
Whether this is your first or 50th 10K, West London Run can help you prepare for the White City 10K. We offer a range of training plans suited to all abilities, as well as a pace calculator to help you calculate your target splits for race day.
Three plans, one race
Start whichever plan matches where you are now, not where you would like to be. All three finish with the same two-week taper.
Your first 10K
Get round comfortably and enjoy it. Finishing time does not matter.
- Length
- 12 weeks — start late January
- Runs
- 3 a week
- Longest run
- Builds to 8 km
- Walking
- Encouraged. Run–walk finishes 10K perfectly well.
Two easy 25–35 minute runs midweek, one longer weekend run adding about 10% each week. Every fourth week, drop the long run back to give your legs a rest.
Break 60 minutes
The most common target in a first 10K, and a realistic one off 12 weeks of consistent running.
- Length
- 10 weeks — start early February
- Runs
- 4 a week
- Longest run
- Builds to 12 km
- Target pace
- 5:57 per km · 9:35 per mile
Two easy runs, one session of intervals or a tempo run, one long steady run at the weekend. The session is the one that moves the needle; the easy runs are what let you do the session.
Chasing a PB
This is a flat course with long straights and few turns. If you are going to run a fast 10K, run it here.
- Length
- 10 weeks — start early February
- Runs
- 5 a week
- Longest run
- Builds to 16 km
- Key work
- Threshold volume, plus 1 km reps at goal pace or quicker
Two quality sessions — one threshold, one at 10K pace or faster — with easy running either side and a long run at the weekend. Race a parkrun in weeks 4 and 7 to check where you are.
If you are new to exercise, have been unwell, or are returning from injury, talk to your GP before starting a plan.
Three sessions that make the difference
Whichever plan you follow, these are the workouts doing the work.
Threshold
Comfortably hard — the pace you could hold for about an hour.
10K-pace intervals
Controlled repetitions at your target 10K pace, with enough recovery to keep the pace even.
Long easy run
Easy aerobic running that builds endurance without compromising the quality sessions.
Work out your splits on this course
Set a target and get the pace you need in both units, your halfway split, and which pacer to run with on the day.
Even splits, which is how the pacers run. Most people find the first 3 km along Scrubs Lane feel too easy at this pace — that is correct, and it is the whole trick.
Practise even pacing
The White City 10K is designed as a flat, fast road race. Use some training runs to practise settling into target pace early rather than starting too quickly.
Arrive fresh
Reduce training volume in the final week, keep the remaining running comfortable, and avoid adding unfamiliar hard sessions close to race day.
In person coached sessions
Thames Valley Harriers runs coached sessions at Linford Christie Stadium, the race HQ for the upcoming White City 10K, with the 10K starting and finishing around the stadium area.
The club takes members on from complete beginners through to internationals, across track and field, cross country and road. All ages and abilities are welcome.
For more information on how to join a taster session or become a member visit thamesvalleyharriers.com.