City Runs

10km Training Schedule

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.

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.

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.

Key:

The Long Run is done at a steady pace after which one should be tired but not exhausted. Depending on the runner’s experience, and objectives, the distance can be progressively increased until an optimum distance is reached. This run can be on / off road.

The Hard Run is run much harder on a hilly route or, much quicker on a gentle undulating route. The distance should be about half the Long Run distance. This run can be done on / off road. One should feel more tired after this run.

The Quality Run is concerned with real speed and can be done on level roads or paths. Alternatively it could incorporate a track session at a local athletic arena.

The Easy Run is primarily a recovery run but still putting miles in the legs. Use it to concentrate on running style and technique.