10k Training Schedule
Race A 10K In 12 Weeks

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.

What does endurance have to do with race performance?

Are You Not Up To 5k Yet?

Go from couch or zero miles to 10k in 16 week with the beginner 10K training program.

Just starting jogging? Read more about how to start running here.

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
10k training plan at the race

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.

10k Training Schedule

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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