Week-by-week advanced 10K training plan

Get your training for a 10K run on track with this helpful plan

week-by-week-advanced-10k-training-plan_46047

WEEK 1

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Day 1: 2-3 mile jog
Day 2: Rest
Day 3: 4 mile Fartlek* 2 min fast 6 min slow
Day 4: Rest
Day 5: 2-3 mile jog
Day 6: Rest
Day 7: 3-4 mile Fartlek 1 min fast 4 min slow

WEEK 2

Day 1: Rest
Day 2: Rest
Day 3: 30 min jog with hills or sprints
Day 4: Rest
Day 5: 3-4 mile jog
Day 6: Rest
Day 7: 30-40 min – 60 sec sprints with 3 min slow

WEEK 3

Day 1: Rest or 2 mile jog
Day 2: Rest
Day 3: 5 mile jog
Day 4: Rest
Day 5: 8x800m with 5 min rest
Day 6: Rest 
Day 7: 3 mile Tempo** run

WEEK 4

Day 1: Rest or 2-3 mile gentle jog
Day 2: Rest
Day 3: 3-4 mile jog with odd sprint of 30 sec
Day 4: Rest
Day 5: 5 mile – 1 mile slow, 1 mile fast
Day 6: Rest
Day 7: 5-6 mile – with occasional sprint of 1 min

WEEK 5

Day 1: Rest or 3 mile gentle jog
Day 2: Rest
Day 3: 4 mile jog
Day 4: Rest
Day 5: 4-5 mile Tempo run
Day 6: Rest
Day 7: 6 mile jog – with occasional sprint

WEEK 6

Day 1: Rest or 3 mile gentle jog
Day 2: Rest
Day 3: 10 x 800m with 4 min rest
Day 4: Rest
Day 5: 4 mile – with hills or odd sprint
Day 6: Rest
Day 7: 6 mile steady run

WEEK 7

Day 1: Rest or 3 mile gentle jog
Day 2: Rest
Day 3: 5 mile – 3 min fast and 4-5 min slow
Day 4: Rest
Day 5: 4 mile jog
Day 6: Rest
Day 7: 6 mile – 2 min fast 4 min slow

WEEK 8

Day 1: Rest or 3 mile easy jog
Day 2: Rest
Day 3: 5 mile Tempo run
Day 4: Rest
Day 5: 12 x 500m with 3 min rest
Day 6: Rest
Day 7: 6 mile jog with odd sprint

WEEK 9

Day 1: Rest or easy 3 mile jog
Day 2: Rest
Day 3: 5 mile – 2 min fast, 5 min slow
Day 4: Rest
Day 5: 4 mile jog
Day 6: Rest
Day 7: 6 mile – 1 min fast, 3-4 min slow

WEEK 10

Day 1: Rest or 3 mile jog
Day 2: Rest
Day 3: 3-4 mile jog
Day 4: Rest
Day 5: 3-4 mile easy jog
Day 6: Rest
Day 7: RACE DAY

* Fartlek, which means “speed play” in Swedish, is a training method that blends continuous training with interval training.

**Tempo runs are an excellent way for runners to build speed and strength. They’re runs that are done at a steady effort level, usually just a little slower than your 10K race pace.

Written by Graeme Hilditch for Tommy’s Let’s Run.

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