10k Training Plan for Runners
A schedule for the serious athlete
Use our programme, from Run in the Sun Running Holidays
This Plan really is for the serious runner but it can be changed to suit almost anyone. You will however need a base of 35 to 40miles per week and must have speed work and hills in your schedule already.
You could omit the Wednesday training and it would still be a very good schedule. You would lose very little and the schedule would be easier. Fitness Holidays
| ◊ | Listen to your body and be flexible with speeds and distances where you need to, especially if you start to feel tired all the time. |
| ◊ | Feel free to change the schedule around to suit your needs. The basics are here, change it to fit in with your life schedule. |
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 1 | 10k Tempo | 2 miles warm up, then 8 runs of 800m @ 1500m pace with 90sec recovery, then 2 miles cooldown | 5 to 7 miles easy running, with strides | 2 miles easy, 2 miles fast, 2 miles easy | Rest | 60 minutes mixed Fartlek | 75 minutes easy |
| 2 | 10k Tempo | As above | 5 miles easy, with hills | 2 miles easy, 2 miles fast, 2 miles easy | Rest | 15 x 200m jog back, 20 x 400m 3 min rec 20 x 200m jog back | 75 minutes easy |
| 3 | 10k Tempo | As above | 5 miles easy | 30 to 40 mins light Fartlek, with efforts of (45, 75 and 180 secs) | Rest | Warm up, then 4 runs 400m with 400m jog recoveries, then 10 min cooldown | 75 minutes easy |
| 4 | 10k Tempo | As above | 6 to 7 miles easy | 2 miles easy, 2 miles fast, 2 miles easy | Rest | 5 x 200m, 1 min rest, 20 x 400m, 2 mins rest, 20 x 200m, 1 min rest | 75 minutes easy |
Read our Running Programme for Beginners...
www.runinthesun.com
Up-to-date, authoritative training information, schedules and advice.
Use this shortcut menu to our guides
Training Introduction
Beginners Guide
Beginners Programme
Which Running shoe?
Running Logs
Warm Ups
Core Stability
Endurance Training
Speed Work
Hill Work
Circuit Training
Training for Veterans
Your Vo2 Max
5k Training Plan
10k Training Plan
Middle Distance
The Marathon
Up-to-date, authoritative training information, schedules and advice.
Use this shortcut menu to our guides
Training Introduction
Beginners Guide
Beginners Programme
Which Running shoe?
Running Logs
Warm Ups
Core Stability
Endurance Training
Speed Work
Hill Work
Circuit Training
Training for Veterans
Your Vo2 Max
5k Training Plan
10k Training Plan
Middle Distance
The Marathon
Running Holidays Ltd
East Sussex
TN21 8YH
UK
Telephone:
UK: 0844 734 4556
Spain: 96 649 1354
East Sussex
TN21 8YH
UK
Telephone:
UK: 0844 734 4556
Spain: 96 649 1354
