10-Km Run Training Schedule
60-min. 10 km RUNNING SCHEDULEGoal: to run 6:00 min/km, or 9:40/mile on race dayWeek Mon Tue Wed Thu Fri Sat Sun TotalRest Speed day Rest Moderate Rest Crosstrain Long DistanceModerate Rest Crosstrain Long Distance 1 Km rest 5 rest 5 rest crosstrain 7 Km 17 Mi 3 3 30-60 min. 4 Mi 10
Mi 3 3 30-60 min. 4 Mi 10
Mi 3 3 30-60 min. 4 Mi 10
Mi 3 3 30-60 min. 4 Mi 10
Km rest 5 rest 5 rest crosstrain 7 Km 17 Mi 3 3 30-60 min. 4 Mi 10
2
Km rest 5 rest 5 rest crosstrain 7 Km 17 Mi 3 3 30-60 min. 4 Mi 10
Mi 3 3 30-60 min. 4 Mi 10
Mi 3 3 30-60 min. 4 Mi 10
Mi 3 3 30-60 min. 4 Mi 10
Km rest 5 rest 5 rest crosstrain 7 Km 17 Mi 3 3 30-60 min. 4 Mi 10
3
Km rest 5 rest 5 rest crosstrain 8 Km 18 Mi 3 3 30-60 min. 5 Mi 11
Mi 3 3 30-60 min. 5 Mi 11
Mi 3 3 30-60 min. 5 Mi 11
Mi 3 3 30-60 min. 5 Mi 11
Km rest 5 rest 5 rest crosstrain 8 Km 18 Mi 3 3 30-60 min. 5 Mi 11
4
Km rest 5 rest 5 rest crosstrain 8 Km 18 Mi 3 3 30-60 min. 5 Mi 11
Mi 3 3 30-60 min. 5 Mi 11
Mi 3 3 30-60 min. 5 Mi 11
Mi 3 3 30-60 min. 5 Mi 11
Km rest 5 rest 5 rest crosstrain 8 Km 18 Mi 3 3 30-60 min. 5 Mi 11
5
Km rest 5 rest 6 rest crosstrain 9 Km 20 Mi 3 4 30-60 min. 5.5 Mi 12.5
Mi 3 4 30-60 min. 5.5 Mi 12.5
Mi 3 4 30-60 min. 5.5 Mi 12.5
Mi 3 4 30-60 min. 5.5 Mi 12.5
Km rest 5 rest 6 rest crosstrain 9 Km 20 Mi 3 4 30-60 min. 5.5 Mi 12.5
6
Km rest 5 rest 7 rest crosstrain 10 Km 22 Mi 3 4.5 30-60 min. 6 Mi 13.5
Mi 3 4.5 30-60 min. 6 Mi 13.5
Mi 3 4.5 30-60 min. 6 Mi 13.5
Mi 3 4.5 30-60 min. 6 Mi 13.5
Km rest 5 rest 7 rest crosstrain 10 Km 22 Mi 3 4.5 30-60 min. 6 Mi 13.5
7
Km rest 5 rest 7 rest crosstrain 11 Km 23 Mi 3 4.5 30-60 min. 7 Mi 14.5
Mi 3 4.5 30-60 min. 7 Mi 14.5
Mi 3 4.5 30-60 min. 7 Mi 14.5
Mi 3 4.5 30-60 min. 7 Mi 14.5
Km rest 5 rest 7 rest crosstrain 11 Km 23 Mi 3 4.5 30-60 min. 7 Mi 14.5
8
Km rest 5 rest 7 rest crosstrain 11 Km 23 Mi 3 4.5 30-60 min. 7 Mi 14.5
Mi 3 4.5 30-60 min. 7 Mi 14.5
Mi 3 4.5 30-60 min. 7 Mi 14.5
Mi 3 4.5 30-60 min. 7 Mi 14.5
Km rest 5 rest 7 rest crosstrain 11 Km 23 Mi 3 4.5 30-60 min. 7 Mi 14.5
Notes:
1. Schedule is flexible… move workouts to different days when you need to. Example: switch Sunday for Saturday's run.
2. This is designed to gradually increase your distances run with the focus on your long run and being able to run 10k easily.
3. Always run the first 5-minutes of each run at an easy jog to warm up, or 10 if you hear joints creaking.
4. As you do any workout, jot down on the chart above either the actual time you were out, or distance if you know it.
Keeping track of workouts done gives you a record of just how far you've come and becomes a motivator in itself.
5. Always consult a medical doctor before engaging in any rigorous exercise activity.
