Beginners 10km Training Schedule
If you complete the beginners 5km programme you should be able to take part in a 10 Km (6.21 miles) race because you will have already completed 3 long runs of 6 miles. To ‘race’ a 10 Km you need to build up your long runs to about 8 miles. The other elements of the programme remain unchanged. You could usefully extend the weekly easy run by 1 mile.
Please see the Key to these training schedules at the bottom of the page
| Week | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| 1 | 4 miles long run | 3 miles quality run | 3 miles hard run on hilly course | 3 miles quality run | |||
| 2 | 4 miles long run | 3 miles quality run | 3 miles hard run on flat course | 3 miles quality run | |||
| 3 | 5 miles long run | 3 miles quality run | 3 miles hard run on hilly course | 3 miles quality run | |||
| 4 | 5 miles long run | 2 miles quality run | 3 miles hard run on hilly course | 2 miles easy pace | |||
| 5 | 5 miles long run | 4 miles quality run | 3 miles hard run on hilly course | 4 miles quality run | |||
| 6 | 6 miles long run | 4 miles quality run | 3 miles hard run on hilly course | 4 miles quality run | |||
| 7 | 6 miles long run | 4 miles quality run | 3 miles hard run on hilly course | 4 miles quality run | |||
| 8 | 7 miles long run | 3 miles quality run | 3 miles hard run on hilly course | 3 miles easy pace | |||
| 9 | 7 miles long run | 4 miles quality run | 4 miles hard run on hilly course | 3 miles quality run | |||
| 10 | 8 miles long run | 5 miles quality run | 4 miles hard run on hilly course | 3 miles quality run | |||
| 11 | 8 miles long run | 5 miles quality run | 4 miles hard run on hilly course | 4 miles quality run | |||
| 12 | 4 miles fast pace | 3 miles steady pace | RACE!! |
Intermediate 10km Training Schedule
It’s a good idea to build up the weekly long runs to 9 miles and to increase all the hard runs by another mile. The quality runs can remain the same.
Please see the Key to these training schedules at the bottom of the page
| Week | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| 1 | 5 miles long run | 3 miles quality run | 4 miles hard run on hilly course | 3 miles quality run | |||
| 2 | 5 miles long run | 3 miles quality run | 4 miles hard run on flat course | 3 miles quality run | |||
| 3 | 5 miles long run | 3 miles quality run | 4 miles hard run on hilly course | 3 miles quality run | |||
| 4 | 6 miles long run | 2 miles quality run | 4 miles hard run on flat course | 2 miles easy pace | |||
| 5 | 6 miles long run | 4 miles quality run | 4 miles hard run on hilly course | 4 miles quality run | |||
| 6 | 6 miles long run | 4 miles quality run | 4 miles hard run on hilly course | 4 miles quality run | |||
| 7 | 7 miles long run | 4 miles quality run | 3 miles hard run on hilly course | 4 miles quality run | |||
| 8 | 7 miles long run | 3 miles quality run | 4 miles hard run on flat course | 3 miles easy pace | |||
| 9 | 8 miles long run | 4 miles quality run | 5 miles hard run on hilly course | 3 miles quality run | |||
| 10 | 8 miles long run | 5 miles quality run | 5 miles hard run on hilly course | 3 miles quality run | |||
| 11 | 6 miles long run | 5 miles quality run | 4 miles hard run on hilly course | 4 miles quality run | |||
| 12 | 4 miles fast pace | 3 miles fast pace | RACE!! |
Advanced 10km Training Schedule
With this programme the weekly long runs will be increased up to 10 miles. The standard quality runs are longer and the tempo should be increased to 90% of your estimated 10Km race pace. The other runs remain unchanged.
Please see the Key to these training schedules at the bottom of the page
| Week | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| 1 | 7 miles long run | 5 miles quality run | Hills 4x 150m (jog back to recover) | 4 miles quality run | |||
| 2 | 7miles long run | 5 miles quality run | Hills 4x 200m (jog back to recover) | 4 miles quality run | |||
| 3 | 7 miles long run | 3x400m - flat out | Hills 4x 200m (jog back to recover) | 4 miles quality run | |||
| 4 | 8 miles long run | 5 miles quality run | 4 miles hard run on hilly course | 4 miles quality run | |||
| 5 | 8 miles long run | 4x400m - flat out | Hills 4x300m (jog back to recover) | 5 miles quality run | |||
| 6 | 8 miles long run | 5x400m - flat out | Hills 5x300m (jog back to recover) | 5 miles quality run | |||
| 7 | 9 miles long run | 5x400m - flat out | Hills 6x300m (jog back to recover) | 6 miles quality run | |||
| 8 | 9 miles long run | 6x400m - flat out | Hills 8x300m (jog back to recover) | 7 miles quality run | |||
| 9 | 9 miles long run | 6x400m - flat out | Hills 7x300m (jog back to recover) | 6 miles quality run | |||
| 10 | 10 miles long run | 7x400m - flat out | Hills 8x300m (jog back to recover) | 7 miles quality run | |||
| 11 | 10 miles long run | 10x300m - flat out | Hills 12x150m (jog back to recover) | 7 miles quality run | |||
| 12 | 5 miles fast pace | 4 miles steady pace | RACE!! |
Note:
With the hill and speed work sessions (with 5 reps or more) you can usefully break them down into groups of 3 or 4 reps (called sets) and take a short rest of say 3 – 4 minutes. Take care not to get cold.
It is important to use the jog back recovery sensibly so you can always repeat the effort (and time taken) on each rep. The emphasis throughout is: work the rep very hard – recover & repeat. If you have access to an athletic track then its better to do the speed work reps there. The hill distances don’t need to be exact so long as the distance worked is about right.
