10K 4-week Training Program

On road, track, or treadmill

This program is designed to follow on from the 5K program as part of an 8-week program. However, if a race is scheduled on a date earlier than the 8 weeks, you can drop certain days/weeks in order to be ready for the race. For example, if you decide to run a 10K race 7 weeks from Monday, you can drop 1 week from the 5K or 10K program.

Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1
 Rest 60 min easy 20 min warm-up, 7 times 200m at 90%, recovery between each 400m jogging (not walking), 10 min cool-down 60 min easy 20 min warm-up, 6 times 1000m at 85% speed, recovery 300m between each 1000m, 10 min cool-down 30 min easy 20 min warm-up, 4000m at 10k race pace, 10 min cool-down
2
 Rest 60 min easy 20 min warm-up, 8 times 400m at 90%, recovery between each 200m jogging (not walking), 10 min cool-down 60 min easy 20 min warm-up, 5 times 1500m at 85% speed, recovery 400m between each 1500m, 10 min cool-down 30 min easy 20 min warm-up, stretching, 6000m at 10k race pace, 10 min cool-down
3
 Rest 60 min easy 20 min warm-up, 9 times 400m at 90%, recovery between each 200m jogging (not walking), 10 min cool-down 60 min easy 20 min warm-up, 4 times 2000m at 80% speed, recovery 500m between each 2000m, 10 min cool-down 30 min easy 20 min warm-up, stretching, 8k at 10k race pace, 10 min cool-down
4
 Rest 20 min warm-up, 10 times 400m at 90%, recovery between each 200m jogging (not walking), 10 min cool-down 60 min easy 20 min warm-up, 1 time 1000m at 90% speed, recovery 300m, 1 time 2000m at 85%, recovery 500m, 1 time 3000m at 85%, recovery 1000m, 1 time 2000m at 85%, recovery 800m, 1 time 1000m at 90%, 10 min cool-down 30 min easy 20 min easy 10K race

Definitions per Target Time

Time
Average speed in kilometres per hour
Mins
Easy
95%
90%
85%
Warm-up
Cool-down
Recovery
<33
14 k/h
19 k/h
18 k/h
17.5 k/h
11 k/h
12 k/h
10 k/h
33-34
13.5 k/h
18.5 k/h
17.5 k/h
17 k/h
11 k/h
12 k/h
10 k/h
35-36
13.5 k/h
18 k/h
17 k/h
16.5 k/h
11 k/h
12 k/h
10 k/h
37-38
13 k/h
17.5 k/h
16.5 k/h
16 k/h
10.5 k/h
11 k/h
10 k/h
39-40
13 k/h
17 k/h
16 k/h
15.5 k/h
10.5 k/h
11 k/h
10 k/h
41-42
12.5 k/h
16.5 k/h
15.5 k/h
15 k/h
10.5 k/h
11 k/h
10 k/h
43-44
12.5 k/h
16 k/h
15 k/h
14.5 k/h
10 k/h
10 k/h
9 k/h
45-46
12 k/h
15.5 k/h
14.5 k/h
14 k/h
10 k/h
10 k/h
9 k/h
47-48
11.5 k/h
15 k/h
14 k/h
13.5 k/h
10 k/h
10 k/h
9 k/h
49-50
11 k/h
14.5 k/h
14 k/h
13 k/h
9.5 k/h
9.5 k/h
8.5 k/h
51-52
10.5 k/h
14 k/h
13 k/h
12.3 k/h
9.5 k/h
9.5 k/h
8.5 k/h
53-54
10 k/h
13.5 k/h
12.5 k/h
11.8 k/h
9.5 k/h
9.5 k/h
8.5 k/h
55-56
9.5 k/h
13 k/h
12 k/h
11.5 k/h
9 k/h
9 k/h
8 k/h
57-58
9 k/h
12.5 k/h
11.5 k/h
11 k/h
9 k/h
9 k/h
8 k/h
59-60
8.5 k/h
12 k/h
11 k/h
10.5 k/h
9 k/h
9 k/h
8 k/h
61-62
8 k/h
11.5 k/h
10.5 k/h
10 k/h
8 k/h
8 k/h
7 k/h
>62
7.5 k/h
11 k/h
10 k/h
9 k/h
7 k/h
7 k/h
6 k/h