10km Starter Race Training Plan for runners who can/have:- Run 5k comfortably; run a 5k race; train 4 or 5 days a week. Race pace is your planned 10k race pace. Warm up before and cool down and stretch after every session.
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
|
Wk 1 |
Rest |
5k easy |
Rest |
4k race pace |
Rest |
5k easy |
30 min easy |
|
Wk 2 |
Rest |
5k easy |
Rest |
5k race pace |
Rest |
6k easy |
40 min easy |
|
Wk 3 |
Rest |
6k easy |
Rest |
6k race pace |
Rest |
6.5k easy |
40 min easy |
|
Wk 4 |
Rest |
6.5k easy |
Rest |
6k race pace |
Rest |
7.5k easy |
45min easy |
|
Wk 5 |
Rest |
6.5k easy |
Rest |
5k race pace |
Rest |
8k easy |
45 min easy |
|
Wk 6 |
Rest |
6.5k easy |
Rest |
6k race pace |
Rest |
9.5k easy |
45 min easy |
|
Wk 7 |
Rest |
6.5k easy |
Rest |
5k race pace |
Rest |
11k easy |
45 min easy |
|
Wk 8 |
Rest |
5k easy |
Rest |
5k easy |
Rest |
Rest |
Race 10k |
Graeme Loudain – September 2019
These notes are published as a general aid to all endurance runners. They are guidelines based on current best practice, intended to illustrate the points in the articles rather than provide a precise training schedule. They are written in a way to be of help to runners. Individuals will have their own requirements and the content of the notes will not suit all. Please use them in the spirit in which they are intended and modify them to suit your own needs. If you have suggestions for improvement, amendments or comment, please email gladmin@btinternet.com.