10K Training Schedule


10K Training Schedule

Beginner’s 10-week Schedule for 10k »

This is designed for those who have been running a while and can usually manage 2-3 miles or up to 30 mins comfortably, or those who feel they have a good fitness base from other sports or exercise. It is asking you to run four times a week with rest days and an alternate exercise day. As with the Improvers’ 5km schedule Again most sessions can be achieved in under (or close to) an hour.

Improver’s 10-week Schedule for 10k »

This is designed for those who have completed a 5km event or a 10k event, and wish to improve a little, or just have a bit more structure to their training. It is asking you to still only run 4 days a week but the total time or mileage in the week is slightly greater. There is also one day at race pace which like the Improvers’ 5k schedule is suggesting you try to run a little faster.

How to follow these schedules »
Tips on how to keep to your schedule, and further details on the types of training.

 

Beginner’s 10k Training Schedule

Day1 Day2 Day3 Day4 Day5 Day6 Day7
Week 1 30min Easy Walk Run Rest 1.5mile / 15min Run Cross Train / Alternate Excercise 1.5mile / 15min Run Rest 2mile / 20min Run
Week 2 30min Easy Walk Run Rest 2mile / 20min Run Cross Train / Alternate Excercise 2mile / 20min Run Rest 2mile / 20min Run
Week 3 30min Easy Walk Run Rest 2mile / 20min Run Cross Train / Alternate Excercise 2mile / 20min Run Rest 2.5mile / 25min Run
Week 4 35-40min Easy Walk Run Rest 2.5mile / 25min Run Cross Train / Alternate Excercise 2.5mile / 25min Run Rest 2.5mile / 25min Run
Week 5 35-40min Easy Walk Run Rest 2.5mile / 25min Run Cross Train / Alternate Excercise 2.5mile / 25min Run Rest 3mile / 30min Run
Week 6 35-40min Easy Walk Run Rest 2.5mile / 25min Run Cross Train / Alternate Excercise 2.5mile / 25min Run Rest 3mile / 30min Run
Week 7 40min Easy Walk Run Rest 3mile / 30min Run Cross Train / Alternate Excercise 3mile / 30min Run Rest 4mile / 40min Run
Week 8 40min Easy Walk Run Rest 3.5mile / 35min Run Cross Train / Alternate Excercise 3.5mile / 35min Run Rest 4.5mile / 45min Run
Week 9 30min Easy Walk Run Rest 3mile / 30min Run Cross Train / Alternate Excercise 3mile / 30min Run Rest 5mile / 50min Run
Week 10 Rest Rest 2.5mile / 25min Run Cross Train / Alternate Excercise 2.5mile / 25min Run Rest 10k Race

Improver’s 10k Training Schedule

Day1 Day2 Day3 Day4 Day5 Day6 Day7
Week 1 30min Easy Walk Run Rest 3mile / 30min Run Cross Train / Alternate Excercise 2.5mile Run at Race Pace Rest 2mile / 20min Run
Week 2 30min Easy Walk Run Rest 3mile / 30min Run Cross Train / Alternate Excercise 3mile Run at Race Pace Rest 2mile / 20min Run
Week 3 30min Easy Walk Run Rest 3.5mile / 35min Run Cross Train / Alternate Excercise 3mile Run at Race Pace Rest 2.5mile / 25min Run
Week 4 35-40min Easy Walk Run Rest 3.5mile / 35min Run Cross Train / Alternate Excercise 3.5mile Run at Race Pace Rest 2.5mile / 25min Run
Week 5 35-40min Easy Walk Run Rest 3.5mile / 35min Run Cross Train / Alternate Excercise 3.5mile Run at Race Pace Rest 3mile / 30min Run
Week 6 35-40min Easy Walk Run Rest 4mile / 40min Run Cross Train / Alternate Excercise 3mile Run at Race Pace Rest 3mile / 30min Run
Week 7 40min Easy Walk Run Rest 4mile / 40min Run Cross Train / Alternate Excercise 3.5mile Run at Race Pace Rest 4mile / 40min Run
Week 8 40min Easy Walk Run Rest 4mile / 40min Run Cross Train / Alternate Excercise 4mile Run at Race Pace Rest 4.5mile / 45min Run
Week 9 30min Easy Walk Run Rest 4mile / 40min Run Cross Train / Alternate Excercise 3mile Run at Race Pace Rest 5mile / 50min Run
Week 10 Rest Rest 3mile / 30min Run Cross Train / Alternate Excercise 2-2.5mile Easy Run Rest 10k Race