Once you have reached running 5k, you are ready for a 10k training schedule. Do you want to enter 10k races and perform well? The idea behind this 10k training program is to finish strong and proud of your accomplishment.
To do that you will need a good solid base of miles under your belt. You can run a 10k in as little as 5 weeks, as shown on the 10k training plan below. You will be able to finish. However, please note: You will be relying heavily on your ambition, will and courage to get you over the finish line. That would be the way.
There is an easier way though. When I am training for a 10k, I make my target distance run a 10 miler. This ensures my fitness level is high enough to race and not just jog through to a finish.
Greater endurance = Greater potential speed
In fact, endurance running is the surest method of increasing your speed. The reason for this is your endurance demonstrates your heart and lung capacity. Speed is dependent upon your body’s ability to deliver oxygen quickly and efficiently. Speed work only pays off when you have banked the miles to draw upon. Therefore, this 10k training schedule concentrates on building your endurance.
|Week|| Sunday  || Monday/Tuesday  || Wed.  || Thurs.  || Fri.  || Sat  || Total  |
|Week 1||  3.1 mls.||Cross Training||2 miles||CT||1 mile||Off||6.1 mls.|
|Week 2||  4.0 mls.||Cross Training||2 miles||CT||1 mile||Off||7 mls.|
|Week 3||  4.5 mls.||Cross Training||2 miles||CT||1 miles||Off||7.5 mls.|
|Week 4||  5 mls.||Cross Training||2 miles||CT||1 miles||Off||8 mls.|
|Week 5||  6 mls.||Cross Training||2 miles||CT||1 mile||Off||9 mls.|
|Week 6||  4.5 mls.||Cross Training||3 miles||CT||2 mile||Off||9.5 mls.|
|Week 7||  7 mls.||Cross Training||3 miles||CT||1 mile||Off||11 mls.|
|Week 8||  8 mls.||Cross Training||3 miles||CT||1 miles||Off||12 mls.|
|Week 9||  9 mls.||Cross Training||3 miles||CT||1 mile||Off||13 mls.|
|Week 10||  10 mls.||Cross Training||3 miles||CT||1 miles||Off||14 mls.|
|Week 11||  10 mls.||Cross Training||3 miles||CT||2 miles||Off||15 mls.|
|Week 12||  8 mls.||Cross Training||2 miles||CT||1 miles||Off||11 mls.|
|Week 13|| Race Day||Cross Training||3 miles||CT||1 miles||Off||10.2 mls.|
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