How I Got 10K-Ready in 3 Weeks (By Slowing Down)

Here’s my three-week training plan that got me from a low-activity lifestyle to an honorable 10K race

I’m not exactly a beginner. I’ve trained for and completed races in the past, ranging from 3K up to 32K. But I’ve definitely been de-trained - I haven’t really run consistently in the last couple of years. (My Strava would probably show, at best, one run per month.)

I recently completed a 10K race, and while I wasn’t as fast as I was 13 years ago, I was able to finish it proudly following this three-week training plan.

Summary

(Click to see image)

Details of the Plan

My goal was simple: get 10K-ready without getting injured.

The last thing I needed was to let my ego take over and run like I was 13 years younger and 30 kg lighter. 😅

So I focused on rebuilding my aerobic base - meaning a level of effort I can sustain for a long period of time.

What this means in practice:

• I run slower (especially during training)
• But I can go longer
• And if I speed up, I have a baseline to recover to (without completely walking)

WEEK 1 - GETTING BACK

Day 0: The Reality Check

I walked 10 km. 😄

OK, this wasn’t really part of the plan. But my wife had already registered us for a 10K, and I just wanted to see if my legs could still go the distance.

Day 1: Interval Run

Interval training means alternating between high intensity and low intensity.

I started with a 4-1 interval:

• 4 minutes run
• 1 minute walk

My goal was to gradually increase how long I could run between walk breaks.

During runs, I capped my Heart Rate (HR) at 155 bpm*** - meaning I would intentionally slow down whenever I went over.

***Quick note on HR (based on my experience) before I continue:

I’ll mention HR a lot here because it was a key part of my training. If needed, consult your doctor or a running coach.

For me:

• Max Heart Rate (observed in previous runs): ~181 bpm
• 155 bpm is around 85%

Rough zones I followed:

• Easy to Moderate (50–70%): ~130 bpm
• Zone 3 Aerobic (70–80%): ~145 bpm
• Zone 4 High (80–90%): ~160+ bpm
• Zone 5 (90–100%): reserved for race efforts

Day 2: Interval + Strength

I added a simple leg strength circuit:

• squats
• reverse lunges
• glute bridge
• plank

Then another 4-1 interval x6.

My legs are not what they used to be, so I wanted to rebuild strength alongside endurance.

Day 3: Interval Run

Same thing: 4-1 interval x6, HR cap at 155 bpm. Consistency over intensity.

Day 4: Extending the Continuous Run

Before training, my limit was ~15 minutes continuous run then I’d struggle to go beyond 5 minutes after stopping on walk breaks.

So I started expanding:

• 15-minute run -- I would realize later this was more of a psychological limit
• 2-minute walk
• then another 10-minute run

WEEK 2 - GOING THE DISTANCE

Day 1: Easy Jog

20-minute continuous jog, HR: 145-152 bpm

It felt easy… but I forced myself to stop at 20 minutes.

Day 2: Interval Progression

Increased my interval to 5-1 interval x6

Same HR cap: 155 bpm

Longer runs but with the same control.

Day 3: Continuous Run

25-minute run at slightly higher effort than the easy jog (~155 bpm)

Day 4: Confidence Run

This was my only “long run” before race day. I didn’t want to force distance since I only had 3 weeks.

So I combined previous sessions:

• * 20-minute continuous run (HR cap 155 bpm)
• * then 4-1 intervals until I reached 8 km

I was able to maintain breathing and control all the way. That surely gave me confidence.

WEEK 3 - TAPER WEEK

Never underestimate a good taper. You want to run more… but you don’t. So that on race day, you’re just itching to go.

Day 1: Easy with Pickups

• 20-minute easy run (HR cap 145 bpm)
• 20-second pickups x3

Day 2: Very Easy Jog

15-minute jog with HR cap at 140 bpm

Day 3: Shakeout

This is the day before the race so I would say it was optional. However I wanted to do a short run mostly for confidence.

10-minute light run at ~145 bpm

Day 4: Race Day!!!

I actually had a different strategy planned when I first wrote this out… but I adjusted during the race because I felt stronger than expected.

My actual race day strategy:

• 0 KM to 2 KM: 6-1 Interval, with HR CAP 157 bpm
• 2 KM to 6 KM: 8-1 Interval, with HR CAP 163 bpm
• 6 KM to 8 KM: 10-1 Interval, with HR CAP 170 bpm
• 8 KM to 9.5 KM: Continuous Run, with HR CAP 174 bpm
• 9.5 KM onwards: Takbo hanggang kaya. Haha. Surely no more walk breaks. Tiny sprints when I could. Shorter and lighter strides when I couldn't. I wasn't monitoring HR anymore, just running until 10 KM.

Final Thoughts

You’ll notice I didn’t really talk about pace during training.

That’s because pace depends on your current condition. You might be faster or slower than me - but if you’re within your target HR zone, I would say you’re doing it right.

In many training runs, I felt like:

• “Kaya ko pa.”
• “I can still run another kilometer.”

But I chose to stop.

Actual 1KM Splits on Race Day

I believe that discipline - stopping when I should - was key to staying consistent and strong during the race.

While I didn’t achieve perfect negative splits, my pace was consistent throughout.

And my last kilometer was actually faster than my 8th to 9th.

I’ll take that as a win. 🙂

I hope you picked up something useful here.

If not, feel free to mix and match what works for you.

I only had 3 weeks (really just 2, since I tapered), but what if I had 6 weeks?

Maybe that’s a story for another blog. 😄

~ END. ~

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Back on the Road After 13 Years: OMNHS L.O.V.E Fun Run 2026

I’m finally back on official race ground. It had been almost 13 years since my last 21K, and it felt so good to lace up again. To put those 13 years into perspective, I had no child during my last run - now I have 3!!!

Pre-Race

This race wasn’t just any race for me - it was the OMNHS L.O.V.E Fun Run 2026, celebrating the 105th Founding Anniversary of Oriental Mindoro National High School.

The race started by the OMNHS grandstand which held extra meaning: this is where my wife graduated, and also where, 21 years ago, she said “Yes” when I asked her to be my girlfriend. So yes, my comeback race here brought back memories and a cheesier meaning to the LOVE theme.

Going 21 years

The event kicked off at 5 AM, though we only started around 5:30 after what I thought was an unusual warm-up: Zumba! Three songs! Haha. Nothing like shaking off some sleep and pre-race jitters with a bit of dance cardio.

Tey and Mara

Three Wheels :D

New Running Era

The run felt amazing. I had trained for three weeks straight, kicking it off with a 10K walk from our house to an expensive footbridge and back. During training, I focused on building my aerobic baseline and keeping my heart rate (HR) in check. (Maybe I’ll share that next time in another post.)

Running with an HR monitor is insane, and in the best way possible. It’s like gamifying cardio. Years ago, I used to run with a basic Timex 1440 (which I bought because it was marked SALE haha). I relied purely on “feel”: breathing, legs, and survival instincts. Now, it’s all numbers, metrics, and nerdy joy.

Nerdy Joy

Happy to report I was able to hit my target pace. I felt heavy legs briefly at around 8 km, but it was manageable. In fact, I had enough for sprints from 9.5 km onwards.

But let’s be honest: I’m not fast. And compared to my 140 lbs of 13 years ago, I’m now 90 kg (you do the math 😅). But every step, every sprint, every heartbeat felt worth it.

The course surprised me in the best way. Running along the road from Donnyland up to the U-Turn (and back haha), the sea view was a delight. I had run plenty of city races before, mostly in BGC, but nothing beats the feeling of waves stretching beside you. I’m quite new to Mindoro. What was that beach? Parang “Parang Beach”, pero beach talaga.

Unlike my previous Skyway experience with music (which didn’t quite work for me), this time I ran only with a metronome at 163 bpm. I might increase it to 165 bpm next time as my base tempo. Every step in sync with the beat; every stride measured. The musician in me loves the clack of the metronome.

Parang Beach

Registration was a pleasant surprise too. Only ₱200 - with a singlet! Compare that to ₱2,500 for my last race, and you’ll see why the joy of running comes first, money comes second. Finishing here felt just as sweet, if not sweeter, than the pricier international events. (OK, they're not exactly comparable, but this run's 92% cheaper so that's something.)

Happy Ending

Sharing a funny experience. I had no idea where the Finish Line was. Hahaha.

There was no giant arc, no throng of crowds. Just a quiet sense of accomplishment.

But that’s the beauty of it. Sometimes the finish line is less about ceremony and more about personal victory.

And for my long-time readers who patiently waited 13 years for the next entry.

Yes - the Superposition lives on!!! Some things never change, and some things are better for it

13 years. Countless steps. One heartbeat at a time.

It feels incredible to say - I’m back on the road, still chasing the rhythm, still finding joy in every stride. 

And after today, I know: the love for running is timeless… just like the love that started on this very grandstand ~21 years ago (which is 20% of 105. Galing sa Math.)

Pumapag-ibig

~ END. ~

Consider following for more running blogs! I'll try to space them closer than 13 years this time. 😅

I have a short video of this experience on my Facebook page.

If you like watching music-related videos, check out and subscribe to Earl Royce Music!

Baby Laica's Podium Finish at Walk for Jesus

"I can't carry your milk bottle, Ms. Laica, but I can carry you." - Super Lolo

My almost-8-month-old baby girl Laica wore a different kind of bib (number 22) and got second place last weekend for the kiddie category of Walk for Jesus, a walkathon organized by Christian Women of Metro Manila (CWMM) at Quezon City Memorial Circle. Although Tey and I were not there due to work demands, it was still a very happy moment for us as new parents.

"I can't carry your milk bottle, Ms. Laica, but I can carry you." I'm so wishing that Laica's lolo had used that line before he literally single-handedly carried my little girl all the way to the finish line!

I'm so blessed to be in a loving family. In some literal way, this event reminds me of how I have always been taught our family should be:

• We carry those who are in need.
• We celebrate the successes of each other.
• We make wearing medals look good. :P

Kidding aside, it's such a joy for me as a parent to see my baby girl growing up in an environment of love, good values, and healthy lifestyle.

I realized in the past year that it's hard to maintain a race-review type of blog when you don't actually, er, join races. :P I look forward to joining races again in the future, perhaps next time there'll be three of us doing the superposition after limping to the finish line on the Skyway.

Here are some pictures from the event (grabbed from my Tita's page):

Cogratulations, Elaina Rebecca!!!

P.S. My wife and I missed running so much that we just had to do the superposition under the sea. :P