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10k Training Plan for Runners
A schedule for the serious athlete

Use our programme, from Run in the Sun Running Holidays

1 Mile Programme         800m Programme

This Plan really is for the serious runner but it can be changed to suit almost anyone. You will however need a base of 35 to 40miles per week and must have speed work and hills in your schedule already.

You could omit the Wednesday training and it would still be a very good schedule. You would lose very little and the schedule would be easier.

The 10km race is predominantly Aerobic, so your training must be Aerobic.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 8 miles  easy 10 miles easy 12 mile with hills 2 miles easy, 3 miles fast, 2 miles easy Rest

2miles easy

5 miles fartlek

2 miles Easy


15 mile Easy Run.

Read our Running Programme for Beginners...

Fitness Holidays

"Run in the Sun" from Running Holidays Ltd
Running Holidays


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