Who is this guide for?
This is a performance focused training guide for someone looking to take their 10k training to the next level and improve their PB. This guide has been devised for the keen 10k race runner who has already participated in at least five 10k events.
Predicted finish time:
Whilst every runner is different, by following this guide your predicted finishing time will be 45 minutes or below. The training guide will work on a four times four week phase. In each four week phase, three weeks will be a building mileage and intensity. The fourth week in each phase will be active recovery to absorb all the training completed, before the possibility of a race at the end of the week.
Each run session should start with a 10 minute warm-up and finish with a 10 minute warm down.
| Week No.1 | Laying the Foundations | ||
| Day | Training | Training notes | Mileage |
| Optional | 1 easy run totalling no more than 5 miles | 0-5 | |
| Mon | 5 mile steady run | 5 | |
| Tues | 3 x 1600m (2 mins jog/walk recovery between
sets) |
A jog/walk is more beneficial to
recovery than remaining static |
4 |
| Wed | Strength and Conditioning | A 30 minute session to include arms, legs and core | |
| Thurs | Rest | ||
| Fri | 6 x 400m (2 mins jog/walk recovery between sets) | Keeping to 2 minutes recovery to keep quality of session
|
3 |
| Sat | 4 miles easy | Recovery run after yesterday | 4 |
| Sun | 6 miles easy | Nice and easy as you build on this distance for your long Sunday run
|
6 |
| Total weekly mileage | 22-27 | ||
| Week No.2 | Building endurance and speed | ||
| Day | Training | Training notes | Mileage |
| Optional | 1 easy run totalling no more than 5 miles | 0-5 | |
| Mon | Rest | ||
| Tues | 4 x 1000m (2 mins jog/walk recovery between
sets) |
4 | |
| Wed | Strength and Conditioning – as per week 1 | ||
| Thurs | 5 miles steady | 5 | |
| Fri | 5 mile hilly speed session | Alternate ½ mile easy ½ mile hard | 5 |
| Sat | Rest | ||
| Sun | 7 miles easy | Distance progression from week 1 | 7 |
| Total weekly mileage | 21-26 | ||
| Week No.3 | Building endurance and running speed | ||
| Day | Training | Training notes | Mileage |
| Optional | 1 easy run totalling no more than 5 miles | 0-5 | |
| Mon | 4 miles easy | 4 | |
| Tues | 2 x 1000m, 2 x 800m, 2x 400m, 2 x 200m (2
mins jog/walk recovery between all sets) |
4 | |
| Wed | Strength and Conditioning – Run 1 mile before
and 1 mile after session 4 miles easy |
2 | |
| Thurs | 4 mile speed session | 4 | |
| Fri | Rest | ½ mile easy ½ mile hard | 4 |
| Sat | 7 miles easy | ||
| Sun | 7 | ||
| Total weekly mileage | 25-30 | ||
| Week No.4 | Recovery week followed by a 3 mile (5k) Time Trial | ||
| Day | TrainingTraining notes | Mileage | |
| Optional | |||
| Mon | Rest | ||
| Tues | 5 x 400m (1 min jog/walk recovery between sets) | 3 | |
| Wed | Strength and Conditioning | ||
| Thurs | 5 miles steady off road if possible | 5 | |
| Fri | After warm-up, 6 x 1 min stride outs (1 min JogS
recovery between each effort)pace 2 mile easy jog |
tride outs at your perceived 5k | 2 |
| Sat | 3 mile time-trialPace judgement for full effort from | 2 | |
| Sun |
min warm-up and 10 min warm down Total weekly mileage |
start to finish – Remember good 10 | 3 |
| 16 | |||
| Week No.5 | Build phase again | |||
| Day | Training | Training notes | Mileage | |
| Optional | 1 easy run totalling no more than 5 miles | 0-5 | ||
| Mon | 30 min mobility/stretch workout to aid recovery
from time trial |
|||
| Tues | 4 miles easy | 4 | ||
| Wed | Strength and Conditioning – Run 1 mile before and 1 mile after session | 2 | ||
| Thurs | 5 miles steady | 5 | ||
| Fri | 6 mile hilly speed session | Compare speed to week 2’s hilly speed session | 6 | |
| Sat | 4 miles easy | 4 | ||
| Sun | 6 miles steady | Progression on speed of Sunday’s
long run |
6 | |
| Total weekly mileage | 27-32 | |||
| Week No.6 | |||
| Day | Training | Training notes | Mileage |
| Optional | 1 easy run totalling no more than 5 miles | 0-5
|
|
| Mon | 5 miles easy | 5 | |
| Tues | 4 x 1600m (2 mins jog/walk recovery between
sets) |
See if you can improve time on each
1600m split from week 1 with extra 1600m effort |
5
|
| Wed | Strength and Conditioning – Run 1 mile before and 1 mile after session | 2
|
|
| Thurs | 5 miles steady | 5
|
|
| Fri | 8 x 400m (2 mins jog/walk recovery between sets) | See if you can improve time on each 400m split from week 1 with two
extra efforts |
4 |
| Sat | Rest | ||
| Sun | 6 miles steady | 6
|
|
| Total weekly mileage | 27-32 | ||
| Week No.7 | |||
| Day | Training | Training notes | Mileage |
| Optional | 1 easy run totalling no more than 5 miles | 0-5 | |
| Mon | 5 miles easy | 5 | |
| Tues | 2 x 1000m, 2 x 800m, 2x 400m, 2 x 200m (2Com
mins jog/walk recovery between all sets)speed |
pare session to week 3 for
progression |
4 |
| Wed | Strength and Conditioning – Run 1 mile before
and 1 mile after session 5 miles building pace to steady |
2 | |
| Thurs | 5 | ||
| Fri | 5 mile hilly speed | 1 min easy, 2 min hard | 5 |
| Sat | session Rest | ||
| Sun | 7 miles steady | 7 | |
| Total weekly mileage | 28-33 |
| Week No.8 | Recovery week followed by a time trial at the end | ||
| Day | Training | Training notes | Mileage |
| Optional | |||
| Mon | Rest | ||
| Tues | 5 x 400m (1 min jog/walk recovery between sets) | 3 | |
| Wed | Strength and Conditioning | ||
| Thurs | 5 miles steady | Off road if possible | 5 |
| Fri | After warm-up, 6 x 1 min stride outs (1 min jog
recovery between each effort) 2 miles easy jog |
Stride outs at your perceived 10k race pace | 2 |
| Sat | 3 mile (5k) time-trial with 10 min warm-up and | 2 | |
| Sun | 10min warm down | Compare time to week 4 | 4 |
| Total weekly mileage | 16 | ||
| Week No.9 | Build phase again – long run now race distance | ||
| Day | Training | Training notes | Mileage |
| Optional | 2 easy runs totalling no more than 6 miles | 0-6 | |
| Mon | Rest | ||
| Tues | 5 miles including 8 x 2 mins hill climb | Building strength and speed repetitions | 5 |
| Wed | Strength and Conditioning – Run 1 mile before
and 1 mile after sessions 5 miles steady |
2 | |
| Thurs | 6 mile tempo run | Build the speed slowly until at 5 miles you hit 10k race pace | 5 |
| Fri | 4 miles easy | 6 | |
| Sat | 7 miles steady | 4 | |
| Sun |
Total weekly mileage |
7 | |
| 29-35 | |||
| Week No.10 | Long Run on Sunday enhances endurance capability | |||
| Day | Training | Training notes | Mileage | |
| Optional | 2 easy runs totalling no more than 6 miles | 0-6 | ||
| Mon | Rest | |||
| Tues | 5 x 1600m (2 mins jog/walk recovery between sets) | Progression on number of 1600m efforts | 6 | |
| Wed | Strength and Conditioning – Run 1 mile
before |
2 | ||
| Thurs | and 1 mile after session | 5 | ||
| Fri | 5 miles easy
10 x 400m (2 mins jog/walk recovery between |
Progression on number of 400m efforts | 4 | |
| Sat | sets) | 5 | ||
| Sun | 5 miles easy | 8 | ||
| 8 miles steady | Total weekly mileage | 30-36 | ||
| Week No.11 | |||
| Day | Training | Training notes | Mileage |
| Optional | 2 easy runs totalling no more than 6 miles | 0-6 | |
| Mon | 5 miles easy | 5 | |
| Tues | 2 x 1000m, 2 x 800m, 2x 400m, 2 x 200m (90
seconds jog/walk recovery between all sets) |
compare to week 7 with less rest | 4 |
| Wed | Strength and Conditioning – Run 1 mile before
and 1 mile after session 5 miles steady 5 |
2
|
|
| Thurs | 6 mile speed session to include 10 min1 min easy, 2 mins hard | 6 | |
| Fri | warm-up and down
|
Rest
|
|
| Sat | 9 miles steady | 9 | |
| Sun | Longest run before 6 mile (10k) race | ||
| Total weekly mileage | 31-37
|
||
| Week No.12 | Recovery week followed by time trial at the end | ||
| Day | Training | Training notes | Mileage |
| Optional | |||
| Mon | Rest | ||
| Tues | 5 x 400m (1min jog/walk recovery between sets) | 3 | |
| Wed | Strength and Conditioning | ||
| Thurs | 6 miles steady off road | Off road if possible | 6 |
| Fri | After warm-up, 6 x 1min stride outs (1 min jog
recovery between each effort) |
Stride outs at your perceived 5k race pace in preparation for Sunday | 2 |
| Sat | 2 mile jog | 2 | |
| Sun | Race 3 miles (5k) or 3 mile time trial | Looking for speed | 3 |
| Total weekly mileage | 16 | ||
| Week No.13 | |||
| Day | Training | Training notes | Mileage |
| Optional | 2 easy runs totalling no more than 6 miles | 0-6 | |
| Mon | Rest | ||
| Tues | 5 miles easy | 5 | |
| Wed | Strength and Conditioning – Run 1 mile before
and 1 mile after session 5 miles steady |
2 | |
| Thurs |
5 mile hilly speed session |
5 | |
| Fri |
Rest |
1 min easy, 2 mins hard | 5 |
| Sat |
6 miles steady |
||
| Sun | Covering 6 miles (10k) at least 20
seconds slower per mile than you would expect to do on race day |
6 | |
| Total weekly mileage | 23-29 | ||
| Week No.14 | Start tapering for 6 mile (10k) road race | ||
| Day | Training | Training notes | Mileage |
| Optional | 1 easy early morning run totalling no more than 5 miles | 0-5 | |
| Mon | Rest | ||
| Tues | 3 x 1600m (2 mins jog/walk recovery between
sets) Strength and Conditioning – Run 1 mile before |
Compare speed to week 1 | 4 |
| Wed | and 1 mile after session | 2 | |
| Thurs | 6 x 400m (2 mins jog/walk recovery between | ||
| Fri | sets)
6 miles easy off road |
Compare to week 1 | 4 |
| Sat | 6 miles steady | 6 | |
| Sun | Covering 6 miles at least 20 seconds slower per mile than you would expect to do on race day | 6 | |
| Total weekly mileage | 22-27 | ||
| Week No.15 | |||
| Day | Training | Training notes | Mileage |
| Optional | 1 easy run totalling 5 miles | 0-5 | |
| Mon | 3 miles easy | 3 | |
| Tues | 4x 400m, 4 x 200m (2 mins jog/walk recovery
between all sets) |
3 | |
| Wed | Strength and Conditioning – Run 1 mile before
and 1 mile after session 4 miles easy |
2 | |
| Thurs | 4 miles hilly speed session | 4 | |
| Fri | Rest | 2 mins easy 1 min hard | 4 |
| Sat | 5 miles steady | ||
| Sun | 5 | ||
| Total weekly mileage | 21-26 | ||
| Week No.16 | Race week! | ||
| Day | Training | Training notes | Mileage |
| Optional | |||
| Mon | Rest | ||
| Tues | 1 mile warm-up, 1 mile at 6 mile (10k) race
pace, 1 mile warm down |
3 | |
| Wed | 4 miles easy | 4 | |
| Thurs | 4 miles steady | 4 | |
| Fri | Rest |
Start at a comfortable pace, you will |
|
| Sat | 2 mile jog | be tired at 4 miles, but able to hold | 2 |
| Sun | Race Day! | pace for final 2 miles
Total weekly mileage |
6 |
| 21 | |||
Disclaimer
The Event and organiser to which it is linked, cannot accept any responsibility for death, injuries or loss caused by any information contained within this Guide. All information is provided in good faith. You should consult your doctor before embarking on any program of physical activity. By using the information in this Guide you agree to indemnify, defend, and hold all the parties referred to above, harmless from and against any claims, actions, demands or other proceedings brought against us by a third party, to the extent that such claim, suit, action or other proceeding brought against us and the other parties referred to above, is based on or arises in connection with your use of this Guide, any breach by you of these terms and conditions or a claim that your use of this Guide infringes any intellectual property rights of any third party or is libellous or defamatory, or otherwise results in injury or damage to any third party.