These plans do not include any mid-training races, however some people do wish to do a practice 10K during their training. I would suggest doing this the 4th Sunday. You can make that Saturday a rest day or very easy day. Remember, this is just a guide. Make it fit your schedule and adapt it as needed. Don’t forget to add strength training 2-3 times a week as well along with stretching and agility exercises to avoid injury. Please see the wellness section for some tips on stretching and flexibility exercises.

 

 

10K Beginner Plan

Week Mon Tue Wed Thu Fri Sat Sun
1 Rest 3 mile run 3 mile easy or cross train 4 mile run Rest 3 mile run 4 mile run
2 Rest 3 mile run 3 mile easy or cross train 4 mile run Rest 4 mile run 4 mile run
3 Rest 3 mile run 3 mile run with pick ups 4 mi run Rest 4 mile run 5 mile run
4 Rest 3 mile run 4×800 meter repeats 4 mile run Rest 5 mile run 5 mile run
5 Rest 3 mile run 4 mile tempo run 3 mile run Rest 5 mile run 6 mile run
6 Rest 3 mile run 4-5 hills at 5K -10K pace 3 mile run Rest 6 mile run 7 mile run
7 Rest 3 mile run 3 mile tempo run 3 mile run Rest 3 mile run 5 mile run
8 Rest 3 mile run 2 mile run with pick ups 2 mile run Rest Rest 10K Run

 

10K Intermediate Plan

 

Week Mon Tue Wed Thu Fri Sat Sun
1 Rest 3 mile run 4 mile tempo run 3 mile run 5 mile run 3 mile easy or cross train 6 mile run
2 Rest 4 mile run 5 mile with pick ups 3 mile run 6 mile run 3 mile easy or cross train 7 mile run
3 Rest 4 mile run 8×400 meter repeats 4 mile run 6 mile run 4 mile easy or cross train 7  mile run
4 Rest 5 mile run 6-8 hill repeats 4 mile run 6 mile run 4 mile easy or cross train 8 mile run
5 Rest 5 mile run 5 mile tempo run 4 mile run 7 mile run 5 mile easy or cross train 9 mile run
6 Rest 6 mile run 4 mile with pick ups 5 mile run 7 mile run 5 mile easy or cross train 10 mile run
7 Rest 6 mile run 6×800 meter repeats 4 mile run 5 mile run 4 mile easy or cross train 5 mile run
8 Rest 4 mile run 6×400 meter repeats 3 mile run Rest Rest 10K Run

10K Advanced Plan

6

Week Mon Tue Wed Thu Fri Sat Sun
1 Rest or cross train 4 mile tempo run 8×400 meter repeats 6 mile run 5 mile run 4 mile run 6 mile run
2 Rest or cross train 4 miles with pick ups 5-6 hill repeats 5 mile run 6 mile run 4 mile run 7 mile run
3 Rest  or cross train 5 mile tempo run 6×800 meter repeats 5 mile run 6 mile run 4 mile run 8 mile run
4 Rest or cross train 5 miles with picks ups 5-6 hill repeats 6 mile run 5 mile run 4 mile run 9 mile run
5 Rest or cross train 6 mile tempo run 10×400 meter repeats 6 mile run 5 mile run 4 mile run 10 mile run
6 Rest or cross train 6 miles with pick up 7-8 hill repeats 6 mile run 5 mile run 4 mile run 12 mile run
7 Rest or cross train 7 mile tempo run 8×800 meter repeats 4 mile run 6 mile run 4 mile run 6 mile run
8 Rest or cross train 3 mile run 4×400 meter repeats 3 mile run Rest Rest 10K Run

Terms:

Pick Ups: Accelerations during the run. Try to do 30 second accelerations every 5-10 minutes during your run. Or choose a spot in the distance and accelerate until you reach that point. This will help your legs adapt to making quick changes in speed during the race, especially for that final push!

 

Repeats: If you don’t have a track attempt to estimate a quarter mile for the 400 meters repeats and a half mile for the 800 meter repeats, or just use your GPS watch. Run these at race pace and walk for 400 meters or a quarter mile between each repeat.

 

Tempo runs: These are continuous runs with a gradual acceleration mid-run to race pace. Start at an easy pace for the first mile, build to race pace by mid run, and then decelerate back to an easy pace for the last mile. 

 

Hills: Try to find a hill about 500 feet, or a tenth of a mile. Really any hill can work though and challenge yourself with the length and grade. These can also be done on a treadmill. Slow jog/walk down to the bottom and repeat.  If your race consists of a large amount of downhill running you should run at least half of the hills back downhill to prepare your muscles for the increased stress of eccentric muscle contraction you will encounter on race day.