10K TRAINING GUIDE

Beginner 10k Training Plan

Amanda Wendorff

Last Updated:

Whether you’re aiming for a personal best or hoping to finish your first 10k, having a good training plan will help you maximize the benefit you get from your training runs and set you up for success. This article details a Beginner 10k Training Plan, a structured training schedule that will get you ready to cross the line safely and comfortably.

The training plan we will discuss in this article has been developed for beginner runners.

Specifically, this plan is appropriate for athletes who already know how to run, and ideally, are able to run continuously for 30 minutes. If you’ve been running for a while and fall into one of the following categories, this is the best training plan for you:

You’ve never done a running race, and want to start with a 10k
You’ve done a 5k or 10k, but it’s been a while
You’ve done some races, but have never trained with any sort of structure

If you’re a brand new runner or still building up your endurance to be able to run 30 minutes without stopping we’d suggest starting with our Couch to 5k / Learn to Run plan or the Beginner 5k Training Plan.

Similarly, if you’re a more experienced runner looking to improve your finish time, we also have 10k training plans available for intermediate and advanced runners.

MOTTIV app user Angel Perez competes in a race.

This Beginner 10k training program is adapted from the training plans in our app that are written by coaches who know what it takes for amateur age group runners to overcome challenges and reach their endurance race goals.

Before describing the plan, let’s go through a few basic questions, which we’ll address in this article:

How long is a 10k?
What’s an average finish time for a 10k?
How do you train for a 10k?
What’s a good 10k finish time?
How long should you train for a 10k?
What is your 10k pace?
What is a Beginner 10k training program?

Also, keep in mind that while the training plan below is absolutely sufficient to prepare you for a fast 10k race if you really want a personalized training program that’s designed for your abilities, your goals, and your schedule, you should check out the MOTTIV training app. You can use the app for free, and it includes much more detailed and personalized plans than we can include in a blog post.

TRAINING PLAN OVERVIEW

Plan length: 8, 12, 16 weeks
Hours per week: 2:20 - 4:45
Longest workout: 2:00
Gear required: Heart rate monitor

Tips to Successfully Train for a 10k

Before diving into the training plan, we’ll provide some basic information about the 10k running distance, as well as a few training tips. These will help you prepare for your 10k race successfully while avoiding some of the pitfalls that many runners encounter.

How Long is a 10k?

Before starting on a 10k training program, make sure you understand what you’re preparing for. 10k stands for 10 kilometers. For non-metric folks, that’s equal to 6.2 miles.

What is an Average 10k Finish Time?

Enter your age and gender into the calculator below to find out what’s a good finish time in the 10k for your age group.

‍

How Much Do You Need to Train for a 10k?

Knowing your weekly mileage (how many miles per week you should run in training) depends on your race distance, your athletic background, and your goals.

For example, say you’re a newer athlete without an endurance sports background, but you’re aiming to be very competitive in a marathon race. To do this, you’ll need to build up your training for much longer and run many more miles per week than, for example, an elite endurance athlete from another sport who just wants to finish a 5k.

Use the calculator below to get a sense of our recommended training time and miles a week required to meet your goals.

‍

What Gear Do You Need to Train for a 10k?

There are two items that we recommend all runners have to prepare for a 10k: proper running shoes and a strap-based heart rate monitor. Here’s a video about what to look for in running shoes, and here’s an article on everything you need to know about heart rate training zones and why we use them.

Heart Rate Training Zones for Running

One of the first steps in training using our beginner 10k Plan is determining your heart rate zones. Heart rate zones provide ranges of heart rate for different levels of running intensity. The lowest heart rate zones - Zones 1 and 2 - are the proper zones to use for easy running.

You can use this calculator to determine your heart rate training zones:

‍

In any run training plan, you’ll find that a lot of the running you’ll be doing is easy, low-intensity running. Low intensity running should always be guided by heart rate, and not pace.

When you’re following your heart rate, you’ll likely find that your easy run training is quite slow. This is okay! Low intensity, easy running allows you to build endurance without as much physical stress.

10k Training Paces

Interval running workouts, also known as “speed work,” should be done using pace as opposed to heart rate. Pace is better than heart rate for intense runs because heart rate will lag by 60-120 seconds - which means you’ll often be done with the interval before your heart rate stabilizes. On the other hand, your running pace, which you can track using a GPS watch, is instant.

Use this calculator to calculate your run training pace per mile and kilometer.

‍

Low Intensity Running

Our training plans are based on the pyramidal model (similar to polarized training, 80/20 running, and the Maffetone Method, but with improvements) of training where 70-80% of the training is done at low intensity, or in Zones 1 and 2.

Studies have shown that all athletes will perform better when completing the bulk of their training at a low intensity. If you are a newer runner, you may initially find it tough to keep your heart rate in Zone 2. Stick with it! You’ll perform much better in the long run if you do the bulk of your training at a low intensity.

What To Eat When Training for a 10k

Making good decisions as to what you eat and drink before running, during your training runs, and during your 10k race can have a major impact on your performance. In fact, physiologists we’ve worked with believe that proper nutrition and hydration can generate the same race results with half the training!

This article discusses what to eat before your runs, and this article explains what you should eat during running workouts and races.

BONUS: Check out the example workout below from one of our marathon training plans. You can see that every workout in our app comes with personalized nutrition guidance for your pre and during workout nutrition to maximize the workout effectiveness.

Rest & Recovery

Your 10k training plan will have complete rest days. Also, every third or fourth week will be a rest week with reduced training hours. It’s critical that you take these days to truly rest and recover. If you do a bunch of heavy yard work or spend the recovery days on your feet walking around a mall, your body won’t have the chance to recover and improve from the training.

Remember this formula:

‍
WORKOUTS + REST = PROGRESS

Take your rest days seriously to make sure you avoid overtraining and actually progress in your training.

Taper Week

The Beginner 10k training plan will have a taper period in the week prior to race day, where training volumes will be reduced by roughly 50-60% while some intense bursts of speed will be maintained. This process will allow your body to flush out all the training fatigue and have lots of energy in the race. Take the taper process seriously, resting and sleeping as much as possible during taper week.

10k Race Pace

Workouts in a good training plan will have race pace intervals where you’ll develop the ability to run fast without getting tired. You can use the calculator below to calculate your approximate 10k race pace for these intervals.

‍

The Best 10k Training Plan for Every Runner

Our run training plans are written by the excellent coaches at Run Free Training, who know what it takes to help amateur athletes reach their goals. While the coaches are elite runners themselves, they have a great understanding of how to create training plans that are time efficient and overcome the obstacles most age group runners face in their training.

Beginner 10k Training Plan Workouts

The Beginner 10k plan has runs on three days a week and maxes out at around 4 hours to 4 hours 45 minutes of training per week.

Here are the types of runs you’ll find in the Beginner 10k program:

Long Run (60 Minutes to 2 Hours)

The most important run in a run training plan is the weekly long run that most runners do on the weekend when they have more time available. The long run is low intensity, building up gradually to eventually reach two hours for the Beginner 10k training program.

This run will build endurance and teach your body to produce the energy necessary to complete the distance of your race. You can learn all about the long run, how to execute it well, and what to eat before and during the long run in this article.

Here is an example of what a long run looks like from our Beginner 10k Training Plan:

‍

Interval Run (30 to 80 minutes)

In the Beginner 10k plan, you’ll see a weekly interval run, which we call the “Intense Run.” The interval run will build your top-end speed and be based on your goal run pace determined in the calculator above.

You can learn all about how to execute an interval run and what to eat before and during the workout to get the most out of it in this article.

Here is an example of what an interval run looks like from our Beginner 10k Training Plan:

Tempo Run (45 to 85 minutes)

The weekly tempo run (which we call the steady run) bridges the gap between the endurance you’ll build in your long runs and the speed you build in the interval runs. It teaches you how to maintain a strong speed over increasingly longer distances.

Tempo runs have been proven to be a key component of a successful run training plan. You can learn all about tempo runs in this article.

Here is an example of what a tempo run looks like from our Beginner 10k Training Plan:

‍

Beginner 10k Training Plan

Week 1: Testing Week (2:20-3:10hrs)
Monday: Rest Day
Take the day off and rest up for the training to come
Tuesday: Intense Run (30-40mins)
Warm Up: 10 Minutes: 5 minute of easy jogging with 5 minutes of running drills & dynamic stretching, include 5x50m strides building to a Zone 4 pace
Running time trial: 3 kilometers (1.86 miles) running this distance as fast as possible
Cool Down: 5 Minutes of easy jogging to cool down
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (50-70mins)
Warm Up: 10-20 Minutes easy jogging warmup with 5 minutes of running drills & Include 5x15 seconds strides at a Zone 4 pace
Main Set. Repeat 5 times: 5 minutes running steady at tempo effort top of Zone 3 pace with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes jogging at an easy effort
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (60-70mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week 2: Adapt to New Training Zones (3:05-3:40hrs)
Monday: Rest Day
Take the day off and rest up for the training to come
Tuesday: Intense Run (60-70mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 3-4 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 mile (1600m) at goal 10k race pace with 2.5 minutes easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (55-75mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2, with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat twice: 15 minutes running steady at tempo effort top of Zone 3 pacing, with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (70-80mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week 3: Build Endurance & Speed (3:15-4:05hrs)
Monday: Rest Day
Take the day off and rest up for the training to come
Tuesday: Intense Run (60-80mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set 1. Repeat 4-5 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 mile (1600m) at goal 10k race pace with 2.5 minutes easy walking/jogging recovery
Main Set 2. Repeat 4 times: 400m at 5k pace with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (65-85mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 3 times: 15 minutes running steady at tempo effort top of Zone 3 with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (70-80mins)
Easy jogging at Zone 2 heart rate and/or effort
Week 4: Rest Week (2:35-3:30hrs)
Monday: Rest Day
Take the day off and rest up for the training to come
Tuesday: Intense Run (50-70mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 15 times: 1 minute fast with 1 minute easy jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (45-65mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat twice: 12 minutes running steady at tempo effort top of Zone 3 with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (60-75mins)
Easy jogging at Zone 2 heart rate and/or effort
Week 5: Build Endurance & Speed (3:05-4:00hrs)
Monday: Rest Day
Take the day off and rest up for the training to come
Tuesday: Intense Run (60-80mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 5-6 times, ending when you feel like the next interval is the last you could possibly do at the same pace:1 mile (1600m) at goal 10k race pace with 2.5 minutes easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (65-85mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 3 times: 15 minutes at fast Zone 4 tempo effort with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (60-75mins)
Easy jogging at Zone 2 heart rate and/or effort
Week 6: Peak 5k Training (2:55-3:50hrs)
Monday: Rest Day
Take the day off and rest up for the training to come
Tuesday: Intense Run (40-60mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 10 times: 1k at 10k goal race pace with 1.5 minutes easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (50-70mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 5-6 times, ending when you feel like the next interval is the last you could possibly do at the same pace:1 mile at fast Zone 4 tempo effort with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (85-100mins)
Easy jogging at Zone 2 heart rate and/or effort
Week 7: Final Peak Week (3:40-4:30hrs)
Monday: Rest Day
Take the day off and rest up for the training to come
Tuesday: Intense Run (60-75mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 3 times: 2 miles (3200m) at goal 10k race pace with 3.5 minutes easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (70-90mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 6-7 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 mile (1600m) at fast tempo effort with 1 minute easy walking/jogging
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (90-105mins)
Easy jogging at Zone 2 heart rate and/or effort
Week 8: Taper Week (2:40-3:40hrs)
Monday: Intense Run (40-60mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 10-12 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 800m at 10k goal race pace with 2.5 minutes easy jogging/walking recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Tuesday: Long Run (60-75mins)
Easy jogging at Zone 2 heart rate and/or effort
Wednesday: Steady Run (60-80mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 3 times: 12 minutes at fast Zone 4 tempo effort with 1 minute easy jogging/walking recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Thursday: Rest Day
Take the day off and rest up for the training to come
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Race Day!
Put your training to work and know you’re ready to nail it!

Week 1: Testing Week (2:20-3:00hrs)
Monday: Rest Day
Take the day off and rest up for the training to come
Tuesday: Intense Run (30-40mins)
Warm Up: 10 Minutes: 5 minute of easy jogging with 5 minutes of running drills & dynamic stretching, include 5x50m strides building to a Zone 4 pace
Running time trial: 3 kilometers (1.86 miles) running this distance as fast as possible
Cool Down: 5 Minutes of easy jogging to cool down
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (50-70mins)
Warm Up: 10-20 Minutes easy jogging warmup with 5 minutes of running drills & Include 5x15 seconds strides at a Zone 4 pace
Main Set. Repeat 5 times: 5 minutes running steady at tempo effort top of Zone 3 pace with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes jogging at an easy effort
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (60-70mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week 2: Adapt to New Training Zones (2:35-3:30hrs)
Monday: Rest Day
Take the day off and rest up for the training to come
Tuesday: Intense Run (40-60mins)
Warm Up: 10-20 Minutes of easy jogging at an easy Zone 2 effort, with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 6-8 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 kilometre at goal 10k race pace with 1.5 minutes easy walking/jogging recovery
Cool Down. 10-20 Minutes of easy jogging
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (55-75mins)
Warm Up: 10-20 Minutes of easy jogging at a Zone 2 effort, 5 minutes of running drills & include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 3 times: 10 minutes running steady at tempo effort near the top of Zone 3 pacing, with 1 minute easy walking/jogging to recover
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (60-75mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week 3: Build Endurance & Speed (3:05-3:40hrs)
Monday: Rest Day
Take the day off and rest up for the training to come
Tuesday: Intense Run (60-70mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 3-4 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 mile (1600m) at goal 10k race pace with 2.5 minutes easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (55-75mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2, with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat twice: 15 minutes running steady at tempo effort top of Zone 3 pacing, with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (70-80mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week 4: Rest Week (2:35-3:30hrs)
Monday: Rest Day
Take the day off and rest up for the training to come
Tuesday: Intense Run (50-70mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 15 times: 1 minute fast with 1 minute easy jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (45-65mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat twice: 12 minutes running steady at tempo effort top of Zone 3 with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (60-75mins)
Easy jogging at Zone 2 heart rate and/or effort
Week 5: Build Endurance & Speed (3:15-4:05hrs)
Monday: Rest Day
Take the day off and rest up for the training to come
Tuesday: Intense Run (60-80mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set 1. Repeat 4-5 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 mile (1600m) at goal 10k race pace with 2.5 minutes easy walking/jogging recovery
Main Set 2. Repeat 4 times: 400m at 5k pace with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (65-85mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 3 times: 15 minutes running steady at tempo effort top of Zone 3 with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (70-80mins)
Easy jogging at Zone 2 heart rate and/or effort
Week 6: Testing Week (2:30-3:10hrs)
Monday: Rest Day
Take the day off and rest up for the training to come
Tuesday: Intense Run (30-40mins)
Warm Up: 10 Minutes: 5 minute of easy jogging with 5 minutes of running drills & dynamic stretching, include 5x50m strides building to a Zone 4 pace
Running time trial: 3 kilometers (1.86 miles) running this distance as fast as possible
Cool Down: 5 Minutes of easy jogging to cool down
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (50-70mins)
Warm Up: 10-20 Minutes easy jogging warmup with 5 minutes of running drills & Include 5x15 seconds strides at a Zone 4 pace
Main Set. Repeat 5 times: 5 minutes running steady at tempo effort top of Zone 3 pace with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes jogging at an easy effort
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (70-80mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week 7: Adapt to New Training Zones (3:25-4:20hrs)
Monday: Rest Day
Take the day off and rest up for the training to come
Tuesday: Intense Run (60-80mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 12-16 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 400m at goal 5k race pace with 1.5 minutes easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (55-75mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 4 times: 12 minutes running steady at tempo effort top of Zone 3 with 1 minute easy walking/jogging
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (90-105mins)
Easy jogging at Zone 2 heart rate and/or effort
Week 8: Rest Week (2:35-3:30hrs)
Monday: Rest Day
Take the day off and rest up for the training to come
Tuesday: Intense Run (45-65mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 10 times: 1 minute effort running uphill at Zone 5 effort, recovering with an easy walk/jog down the hill
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (50-70mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 3 times: 8 minutes running steady at tempo effort top of Zone 3 pacing, with 2 minutes of easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (60-75mins)
Easy jogging at Zone 2 heart rate and/or effort
Week 9: Build Endurance & Speed (3:05-4:00hrs)
Monday: Rest Day
Take the day off and rest up for the training to come
Tuesday: Intense Run (60-80mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 5-6 times, ending when you feel like the next interval is the last you could possibly do at the same pace:1 mile (1600m) at goal 10k race pace with 2.5 minutes easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (65-85mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 3 times: 15 minutes at fast Zone 4 tempo effort with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (60-75mins)
Easy jogging at Zone 2 heart rate and/or effort
Week 10: Peak 5k Training (2:55-3:50hrs)
Monday: Rest Day
Take the day off and rest up for the training to come
Tuesday: Intense Run (40-60mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 10 times: 1k at 10k goal race pace with 1.5 minutes easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (50-70mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 5-6 times, ending when you feel like the next interval is the last you could possibly do at the same pace:1 mile at fast Zone 4 tempo effort with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (85-100mins)
Easy jogging at Zone 2 heart rate and/or effort
Week 11: Final Peak Week (3:40-4:30hrs)
Monday: Rest Day
Take the day off and rest up for the training to come
Tuesday: Intense Run (60-75mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 3 times: 2 miles (3200m) at goal 10k race pace with 3.5 minutes easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (70-90mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 6-7 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 mile (1600m) at fast tempo effort with 1 minute easy walking/jogging
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (90-105mins)
Easy jogging at Zone 2 heart rate and/or effort
Week 12: Taper Week (2:40-3:35hrs)
Monday: Intense Run (40-60mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 10-12 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 800m at 10k goal race pace with 2.5 minutes easy jogging/walking recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Tuesday: Long Run (60-75mins)
Easy jogging at Zone 2 heart rate and/or effort
Wednesday: Steady Run (60-80mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 3 times: 12 minutes at fast Zone 4 tempo effort with 1 minute easy jogging/walking recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Thursday: Rest Day
Take the day off and rest up for the training to come
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Race Day!
Put your training to work and know you’re ready to nail it!

Week 1: Testing Week (2:20-3:00hrs)
Monday: Rest Day
Take the day off and rest up for the training to come
Tuesday: Intense Run (30-40mins)
Warm Up: 10 Minutes: 5 minute of easy jogging with 5 minutes of running drills & dynamic stretching, include 5x50m strides building to a Zone 4 pace
Running time trial: 3 kilometers (1.86 miles) running this distance as fast as possible
Cool Down: 5 Minutes of easy jogging to cool down
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (50-70mins)
Warm Up: 10-20 Minutes easy jogging warmup with 5 minutes of running drills & Include 5x15 seconds strides at a Zone 4 pace
Main Set. Repeat 5 times: 5 minutes running steady at tempo effort top of Zone 3 pace with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes jogging at an easy effort
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (60-70mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week 2: Adapt to New Training Zones (2:35-3:30hrs)
Monday: Rest Day
Take the day off and rest up for the training to come
Tuesday: Intense Run (40-60mins)
Warm Up: 10-20 Minutes of easy jogging at an easy Zone 2 effort, with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 6-8 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 kilometre at goal 10k race pace with 1.5 minutes easy walking/jogging recovery
Cool Down. 10-20 Minutes of easy jogging
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (55-75mins)
Warm Up: 10-20 Minutes of easy jogging at a Zone 2 effort, 5 minutes of running drills & include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 3 times: 10 minutes running steady at tempo effort near the top of Zone 3 pacing, with 1 minute easy walking/jogging to recover
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (60-75mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week 3: Build Endurance & Speed (3:05-3:40hrs)
Monday: Rest Day
Take the day off and rest up for the training to come
Tuesday: Intense Run (60-70mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 3-4 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 mile (1600m) at goal 10k race pace with 2.5 minutes easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (55-75mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2, with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat twice: 15 minutes running steady at tempo effort top of Zone 3 pacing, with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (70-80mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week 4: Rest Week (2:35-3:30hrs)
Monday: Rest Day
Take the day off and rest up for the training to come
Tuesday: Intense Run (50-70mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 15 times: 1 minute fast with 1 minute easy jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (45-65mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat twice: 12 minutes running steady at tempo effort top of Zone 3 with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (60-75mins)
Easy jogging at Zone 2 heart rate and/or effort
Week 5: Build Endurance & Speed (3:15-4:05hrs)
Monday: Rest Day
Take the day off and rest up for the training to come
Tuesday: Intense Run (60-80mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set 1. Repeat 4-5 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 mile (1600m) at goal 10k race pace with 2.5 minutes easy walking/jogging recovery
Main Set 2. Repeat 4 times: 400m at 5k pace with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (65-85mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 3 times: 15 minutes running steady at tempo effort top of Zone 3 with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (70-80mins)
Easy jogging at Zone 2 heart rate and/or effort
Week 6: Build Endurance & Speed (3:15-4:05hrs)
Monday: Rest Day
Take the day off and rest up for the training to come
Tuesday: Intense Run (60-80mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at Zone 4 pacing
Main Set. Repeat 4-5 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 2 kilometres at goal 10k race pace with 2.5 minutes easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort and/or heart rate
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (65-85mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at Zone 4 pace.
Main Set. Repeat twice: 20 minutes running steady at a top of Zone 3 tempo effort with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort and/or heart rate
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (70-80mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week 7: Build Endurance & Speed (3:25-4:20hrs)
Monday: Easy Run (40-60mins)
Easy jogging at Zone 2 heart rate and/or effort
Tuesday: Intense Run (60-80mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 12-16 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 400m at goal 5k race pace with 1.5 minutes easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (55-75mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 4 times: 12 minutes running steady at tempo effort top of Zone 3 with 1 minute easy walking/jogging
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (90-105mins)
Easy jogging at Zone 2 heart rate and/or effort
Week 8: Testing Week (2:20-3:00hrs)
Monday: Rest Day
Take the day off and rest up for the training to come
Tuesday: Intense Run (30-40mins)
Warm Up: 10 Minutes: 5 minute of easy jogging with 5 minutes of running drills & dynamic stretching, include 5x50m strides building to a Zone 4 pace
Running time trial: 3 kilometers (1.86 miles) running this distance as fast as possible
Cool Down: 5 Minutes of easy jogging to cool down
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (50-70mins)
Warm Up: 10-20 Minutes easy jogging warmup with 5 minutes of running drills & Include 5x15 seconds strides at a Zone 4 pace
Main Set. Repeat 5 times: 5 minutes running steady at tempo effort top of Zone 3 pace with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes jogging at an easy effort
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (60-70mins)
Run easy, maintaining Zone 2 heart rate and/or effort
Week 9: Adapt to New Training Zones (3:05-4:00hrs)
Monday: Rest Day
Take the day off and rest up for the training to come
Tuesday: Intense Run (60-80mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 5-6 times, ending when you feel like the next interval is the last you could possibly do at the same pace:1 mile (1600m) at goal 10k race pace with 2.5 minutes easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (65-85mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 3 times: 15 minutes at fast Zone 4 tempo effort with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (60-75mins)
Easy jogging at Zone 2 heart rate and/or effort
Week 10: Build Endurance & Speed (2:55-3:50hrs)
Monday: Rest Day
Take the day off and rest up for the training to come
Tuesday: Intense Run (40-60mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 10 times: 1k at 10k goal race pace with 1.5 minutes easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (50-70mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 5-6 times, ending when you feel like the next interval is the last you could possibly do at the same pace:1 mile at fast Zone 4 tempo effort with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (85-100mins)
Easy jogging at Zone 2 heart rate and/or effort
Week 11: Build Endurance & Speed (3:40-4:30hrs)
Monday: Rest Day
Take the day off and rest up for the training to come
Tuesday: Intense Run (60-75mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 3 times: 2 miles (3200m) at goal 10k race pace with 3.5 minutes easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (70-90mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 6-7 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 mile (1600m) at fast tempo effort with 1 minute easy walking/jogging
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (90-105mins)
Easy jogging at Zone 2 heart rate and/or effort
Week 12: Rest Week (2:40-3:35hrs)
Monday: Rest Day
Take the day off and rest up for the training to come
Tuesday: Intense Run (40-60mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 10-12 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 800m at 10k goal race pace with 2.5 minutes easy jogging/walking recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (60-80mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 3 times: 12 minutes at fast Zone 4 tempo effort with 1 minute easy jogging/walking recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (60-75mins)
Easy jogging at Zone 2 heart rate and/or effort
Week 13: Build Endurance & Speed (3:45-4:35hrs)
Monday: Rest Day
Take the day off and rest up for the training to come
Tuesday: Intense Run (60-80mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 7-8 times, ending when you feel like the next interval is the last you could possibly do at the same pace:1 mile (1600m) at goal 10k race pace with 2.5 minutes easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (65-85mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 3 times: 15 minutes at fast Zone 4 tempo effort with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (100-110mins)
Easy jogging at Zone 2 heart rate and/or effort
Week 14: Peak 10k Training (3:15-4:05hrs)
Monday: Rest Day
Take the day off and rest up for the training to come
Tuesday: Intense Run (40-60mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 10 times: 1k at 10k goal race pace with 1.5 minutes easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (50-70mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 6-7 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 mile at fast Zone 4 tempo effort with 1 minute easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (105-115mins)
Easy jogging at Zone 2 heart rate and/or effort
Week 15: Final Peak 10k Week (4:00-4:45hrs)
Monday: Rest Day
Take the day off and rest up for the training to come
Tuesday: Intense Run (60-75mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 3 times: 2 miles (3200m) at goal 10k race pace with 3.5 minutes easy walking/jogging recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Wednesday: Rest Day
Take the day off and rest up for the training to come
Thursday: Steady Run (70-90mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 7-8 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 1 mile (1600m) at fast tempo effort with 1 minute easy walking/jogging
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Long Run (110-120mins)
Easy jogging at Zone 2 heart rate and/or effort
Week 16: Taper Week (2:40-3:35hrs)
Monday: Intense Run (40-60mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 10-12 times, ending when you feel like the next interval is the last you could possibly do at the same pace: 800m at 10k goal race pace with 2.5 minutes easy jogging/walking recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Tuesday: Long Run (60-75mins)
Easy jogging at Zone 2 heart rate and/or effort
Wednesday: Steady Run (60-80mins)
Warm Up: 10-20 Minutes of easy jogging in Zone 2 with 5 minutes of running drills. Include 5x15 seconds strides at a strong threshold pace
Main Set. Repeat 3 times: 12 minutes at fast Zone 4 tempo effort with 1 minute easy jogging/walking recovery
Cool Down: 10-20 Minutes of easy jogging at Zone 2 effort
Thursday: Rest Day
Take the day off and rest up for the training to come
Friday: Rest Day
Take the day off and rest up for the training to come
Saturday: Rest Day
Take the day off and rest up for the training to come
Sunday: Race Day!
Put your training to work and know you’re ready to nail it!

Wrap-Up

Once you’ve achieved your 10k race goal, it might be time to move on and start training for your first half marathon. Or, you may want to try another 10k and see if you can finish in a faster time.

If you’re looking to set big personal goals and you want the best for your body, check out our app with unlimited options for 10k training. You can choose a training plan setup that’s personalized specifically for you and will get you training as well as you could imagine.

You’re ready to take on that big challenge, and when you train with MOTTIV, you’re ready for race day!