10K Training Schedule
You have followed our 5K training schedule and by sticking to the mantra of 'little and often' you had a successful race day. Now take your running to a new level in just 10 weeks
10 week schedule for 10K
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 1 | Rest | Walk 20 mins at relaxed pace | Rest | Run 5 mins Walk 3 mins Repeat x 1 |
Rest | Run 7 mins Walk 2 mins Repeat x 1 |
60 min brisk walk |
| 2 | Rest | Walk 30 mins at relaxed pace | Rest | Run 10 mins Walk 2 mins Repeat x 1 |
Rest | Run 7 mins Walk 2 mins Repeat x 1 |
60 min brisk walk |
| 3 | Rest | Walk 30 mins up the pace slightly | Rest | Run 15 mins | Rest | Run 10 mins Walk 3 mins Repeat x 1 |
60 min brisk walk |
| 4 | Rest | Run 15 mins | Rest | Run 20 mins | Rest | Run 15 mins | 70 min brisk walk |
| 5 | Rest | Run 20 mins | Rest | Run 20 mins | Rest | Run 25 mins | 70 min brisk walk |
| 6 | Rest | Walk 40 mins at relaxed pace | Rest | Run 5 mins Then run 1 min / walk 1 min x 5 |
Rest | Run 25 mins | Run 40 mins |
| 7 | Rest | Run 20 mins | Rest | Run 5 mins Then run 1 min / walk 1 min x 6 |
Rest | Run 20 mins | Run 45 mins |
| 8 | Rest | Walk 40 mins at relaxed pace | Rest | Run 5 mins Then run 1 min / walk 1 min x 8 |
Rest | Run 30 mins | Run 50 mins |
| 9 | Rest | Run 25 mins | Rest | Run 5 mins Then run 1 min / walk 1 min x 10 |
Rest | Run 20 mins | Run 60 mins |
| 10 | Run 30 mins | Rest | Run 20 mins | Rest | Rest | Rest | Race Day! |
