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...
www.runinthesun.com
Up-to-date, authoritative training information, schedules and advice.
Use this shortcut menu to our guides
Training Introduction
Beginners Guide
Beginners Programme
Which Running shoe?
Running Logs
Warm Ups
Core Stability
Endurance Training
Speed Work
Hill Work
Circuit Training
Training for Veterans
Your Vo2 Max
5k Training Plan
10k Training Plan
Middle Distance
The Marathon
Up-to-date, authoritative training information, schedules and advice.
Use this shortcut menu to our guides
Training Introduction
Beginners Guide
Beginners Programme
Which Running shoe?
Running Logs
Warm Ups
Core Stability
Endurance Training
Speed Work
Hill Work
Circuit Training
Training for Veterans
Your Vo2 Max
5k Training Plan
10k Training Plan
Middle Distance
The Marathon
Running Holidays
Telephone:
UK: 0844 734 4556
Spain: 96 649 1354
Telephone:
UK: 0844 734 4556
Spain: 96 649 1354
