10km training plans

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10km runs are a accessible to runners of all abilities, and if you are new to racing this is a great place to start.

NOTES ON TRAINING GUIDES:

  • Distances for fartlek training sessions include a mile for the warm up and one for the cool down.
  • 5k or 10k pace refers to the speed you think you could run a 5k or 10k race on that particular day.
  • Hills should be around 150 to 200m long.
  • Long hills should be around 400-600m long.
  • Recovery between 400m intervals should be 1-2 minutes.
  • Recovery between 800m intervals should be 2 minutes.
  • Steady run sessions should be carried out at a pace around 90s or 2 minutes slower than your current 10k pace.

beginners training plan

Week / Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 REST 2M REST 2M REST REST 4M
2 REST 2M REST 3M REST REST 5M
3 REST 3M REST 3M REST REST 5M
4 REST 3M REST 4M REST REST 6M
5 REST 5M 4-5 long hills: 5k-10k pace 4M 6M 3M 7M*
6 REST 4M 3x800m: 5k-10k pace 4M REST REST 7M
7 REST 5M 5-6 short hills: 5k-10k pace 4M REST REST 7M
8 REST 5M 8x400m: 5k pace 4M 7M REST 8M**
9 REST 5M 4x800m: 5k-10k pace 4M 7M REST 8M
10 REST 5M 4x800m: 5k-10k pace 4M 4xFast 400m strides REST 8M
11 REST 4M REST 4M REST REST 4M
12 REST 5xFast 400m strides 4M 3M REST 3M RACE DAY!

intermediate training plan

Week / Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 REST 3M fartlek 3M 6M 3M 6M
2 REST 4M fartlek 4M 5M 4M 7M
3 REST 4M 5-6hills, 5k-10k pace 4M 6M 3M 8M
4 REST 5M 6x400m: 5k pace 4M 6M 3M 9M
5 REST 5M 4-5 long hills: 5k-10k pace 4M 6M 3M 7M*
6 REST 5M 5x800m: 5k-10k pace 5M 7M 3M 8M
7 REST 5M 5-6 long hills: 5k-10k pace 4M 7M 4M 10M
8 REST 5M 8x400m: 5k pace 4M 7M 4M 8M**
9 REST 5M 7x800m: 5k-10k pace 4M 7M 4M 8M
10 REST 4x Mile: 5k-10k pace 5M 5M 5xFast 400m: 5k minus 10s 4M 8M
11 REST 8x400m: 5k pace 5M 5M 4xFast 800m: 5k minus 10s 3M 5M
12 REST 6x400m: 5k pace 5M 3M REST 4M RACE DAY!