10k Training Plan for Road Runners

10k Training Plan

Picture of athletes competing in a 10k road race

The training Plan
Our free 10k training plan designed to guide you gradually towards the ultimate goal of a 10k Race.

Detailed plan notes
Explanations of the terms used in our plan.

A few points to remember
Before you dive into your training schedule, pay special attention to these notes.

The 10k Road Race

The ten kilometre race leads to an overall development of the runners performance.

The main challenge faced by the runner is to sharpen pace through speed work.

This type of race is an extreme test of both speed and endurance and can put a runner at a greater advantage of handling other types of races.

Following this training plan, the runner will gradually develop through four training phases; endurance, strength, speed and tapering.

To run in a 10k race, a runner should be able to run 5 miles a day comfortably and should be capable of running 4 days a week.

Free 10k Training Plan

	Session 1	Session 2	Session 3	Session 4
Week	Activity	Activity	Activity	Activity
1	5 miles	3 miles	3 miles	4mile fartlek
2	6 miles	4 miles	4 miles	4 mile fartlek
3	7 miles	3 miles	5 miles	5 mile fartlek
4	5 miles	3 miles	4 miles	5 mile fartlek
5	7 miles	5 miles	5 miles	6 mile fartlek
6	8 miles	5 miles	4 miles	6 mile fartlek
7	6 miles	4 miles	3 miles	4 mile fartlek
8	5 miles	extra rest	3 miles easy	10k Race

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Plan Notes

A Fartlek is a speed training method, in which the speed and intensity varies throughout the run, based on unplanned intervals. For example for a 2 mile fartlek run you might decide to do 1/2 mile slow followed by 1/2 mile fast followed by 3/4 mile slow with a fast finish.

A Tempo run is a type of preparatory rehearsal for the actual race. The pace of the tempo should be run at a maintainable and constant pace for the entire distance. Though, the pace should become increasingly difficult to maintain in the end, the runner is required to keep up and not slow down.

For the Rest days, it is recommended that even if you take up other less strenuous activities, it is mandatory to observe total rest for at least one full day.

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A few points to remember

You can tailor the time and intensity of the training schedule in accordance with your own stamina and performance levels

Halt your training, if you feel soreness in your muscles beyond a certain endurance level

It is important for you to take your doctorfs advice before you make any drastic changes in your schedule

It is up to the runner to decide what level of rest or activity he wants to maintain on the rest days of the schedule

The schedules above are listed keeping in mind the intermediate level experienced runners. You can also go in for the 5k training program for advanced runners

These schedules are strictly for experienced runners and should not be followed by beginners

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