Man running on country road

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
W
alk 3 mins
Repeat x 1
Rest Run 7 mins
W
alk 2 mins
Repeat x 1
60 min brisk walk
2 Rest Walk 30 mins at relaxed pace Rest Run 10 mins
W
alk 2 mins
Repeat x 1
Rest Run 7 mins
W
alk 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
W
alk 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!

all Training Schedules

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