10k Schedule

This 10k training schedule is indicative only and runners, particularly those who are just taking up the sport, need to use it with care. It is important to remember that nobody should undertake any training regime until they have consulted their doctor and obtained his/her approval. We strongly recommend that all training is carried out under the supervision of a ‘qualified’ Long Distance Road Running Coach.

Your use of this 10k schedule signifies that neither the Ashford & District Road Running Club or Running Fitness Magazine will be held responsible for any injuries and/or health problems that may occur as a result of their use.

This 10k training schedule has been reproduced with the kind permission of Running Fitness Magazine.

Week Day Work Week Day Work
1 M Easy 20-30 mins, followed by 6 easy strides over 100m 2 M Easy 20-30 mins followed by 6 easy strides over 100m
T Rest T Rest
W Rest W Rest
T Very easy 30 mins T Very easy 20 mins followed by strides
F Rest F Rest
S Very easy 30 mins S Easy 30 mins
S Steady 20 mins, running quite quick for last 5 mins S Steady 30 mins
3 M Easy 20-30 mins followed by 6 easy strides over 100m 4 M Easy 20-30 mins, plus 6 x 100m stride
T Rest T Rest
W Very easy 30 mins, pick up pace in last 5 mins W 40 mins, including 6 x 1 min surges
T Rest T Rest
F Rest F Rest
S 40 mins, including 3 x 2 mins surges with 1 min rest between each S 40 mins, including 3 x 2 mins surges with 1 min rest between each
S Longer, easy run S Longer, easy run
5 M Easy 30 mins followed by 6 easy strides over 100m 6 M Easy 30 mins followed by 6 easy strides over 100m
T Rest T Rest
W 40 mins, including 6 x 45 sec surges with 45 sec rest W Rest
T Rest T Easy 40 mins
F Rest F Rest
S Very easy jog 15 mins S 40 mins running last 15 mins hard
S Race S Longer run
7 M Easy 20-30 mins followed by 12 easy strides over 100m 8 M Easy 30-40 mins followed by 12 easy strides over 100m
T Steady 30 mins T Rest
W Rest W 40 mins, including 3 x 5 mins with 2 mins rest
T Rest T Rest
F 40 mins including 4 x 3 mins surges F Easy 20 mins
S 20 mins easy S Easy 40 mins
S 20 mins easy S Longer run, 60 mins
9 M Easy 30-40 mins followed by 12 easy strides over 100m 10 M Easy 30-40 mins
T Rest T Easy 20 mins
W Rest W Rest
T Rest T Rest
F 10 mins jog and light stretching F Easy 30 mins, including 4 x 1 mins surges
S 10 mins jog and light stretching S 20 mins jog
S Race (5k or 5Mile) S 40 mins jog
11 M Very easy 30 mins followed by 6 x 100m 12 M 20 mins jog
T Rest T Rest
W Rest W 30 mins, including 4 x 20 sec strides
T Very easy 40 mins, accelerating hard for 20 mins T Rest
F Rest F Rest
S Rest S Rest
S Easy run S RACE