10km Run/Walk Program

10K Advanced Beginner Schedule

Mondays and Fridays: Mondays and Fridays are rest days. Rest is critical to your recovery and injury prevention efforts, so don’t ignore rest days. Your muscles actually build and repair themselves during your rest days. So if you run every day without taking days off, you won’t see much improvement.

Tuesdays and Thursdays: Run at a comfortable, conversational pace for the designated distance. If you feel good during the last km, pick up the pace a little so you’re running at your anticipated 10K event pace.

Saturdays: This is your long run day. After you warm up, run at a comfortable, conversational pace for the designated distance.

Wednesdays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer) at easy to moderate effort for 30 to 40 minutes. If you’re feeling very sluggish or sore, take a rest day.

Sundays: This is an active recovery day. Your run should be at an easy, comfortable pace, which helps loosen up your muscles. Or, you can do a run/walk combination or cross-train.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Rest 2.5 km run Cross Training (CT) 2.5 km run (event pace) Rest 3 km run 20 min easy
2 Rest 2.5 km run CT 2.5 km run (event pace) Rest 3 km run 30 min easy
3 Rest 3 km run CT 2.5 km run (event pace) Rest 3 km run 30 min easy
4 Rest 3 km run CT 3 km run (event pace) Rest 4 km run 35-40 easy
5 Rest 3.5 km run CT 3.5 km run (event pace) Rest 4 km run 35-40 easy
6 Rest 4 km run CT 3.5k m run (event pace) Rest 5 km run 40-45 easy
7 Rest 4 km run CT 3 km run (event pace) Rest 6 km run 40-45 easy
8 Rest 4 km run CT 3.5 km run (event pace) Rest 8 km run 40-45 easy
9 Rest 4 km run CT 3 km run (event pace) Rest 10 km run 40-45 easy
10 Rest 3 km run CT or Rest 3 km run Rest Rest 10km run!

 

10K Training Schedule for Intermediate Runners

Cross-training (CT): Cross-training do a cross-training activity (e.g., biking, swimming, elliptical trainer) at moderate effort for 45 minutes. You should also do 15-20 minutes of strength-training, either using machines or body weight exercises, focusing on your lower body and core.

Tempo Run:  Start your run with 5 to 10 minutes of easy running, then continue with 15 to 20 minutes of running near your 10K pace (but not at event pace), and finish with 5 to 10 minutes of cooling down.

Interval workouts (IW): After a warm-up, run 400 metres (one lap around most tracks) at your 5K event pace, and then recover by jogging or walking 400 meters. So when the schedule says, 4 x 400, that would be four hard 400s, with a 400 m recovery in between.

Rest: Rest is critical to your recovery and injury prevention efforts, so don’t ignore rest days. Your muscles build and repair themselves during your rest days.

Saturday long runs: After you warm up, run at a comfortable pace for the designated mileage.

Sundays: This is an active recovery day. Your run should be at an easy, comfortable pace, which helps loosen up your muscles.

Note: 
You can switch days to accommodate your schedule. Just make sure you don’t do two speed workouts in a row.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 CT or Rest 3 x 400 IW 2 km run 20 min tempo Rest 3 km run 30 min easy
2 CT or Rest 3 x 400 IW 3 km run 25 min tempo Rest 3 km run 30 min easy
3 CT or Rest 4 x 400 IW 3 km run 30 min tempo Rest 4 km run 30 min easy
4 CT or Rest 5 x 400 IW 3.5 km run 35 min tempo Rest 5 km run 35 min easy
5 CT or Rest 6 x 400 IW 3.5 km run 35 min tempo Rest 6 km run 35 min easy
6 CT or Rest 7 x 400 IW 4 km run 40 min tempo Rest 6 km run 40 min easy
7 CT or Rest 8 x 400 IW 4.5 km run 40 min tempo Rest 7 km run 40 min easy
8 CT or Rest 8 x 400 IW 4.5 km run 40 min tempo Rest 8 km run 45 min easy
9 CT or Rest 6 x 400 IW 4 km run 40 min tempo Rest 10 km run 45 min easy
10 CT or Rest 3 km run 40 min tempo run 3 km run Rest Rest 10KM Run!