This is an 8-week 10K training program and 10K training schedule that is designed to prepare a recreational runner for a 10K race. A recreational runner usually does not follow a specific training program. This type of runner runs only occasionally, but with some consistency. A recreational runner may enter from one to several races per year. Weekly mileage usually ranges from 5 to 15 miles per week.
Before beginning this program, you should be able to run at least 2 miles without stopping. If yoiu are not currently at that level, gradually build up to the point that you can run 2 miles before beginning this program.
This 10K training program is general in nature. Feel free to make adjustments in order to accommodate scheduling conflicts and individual goals and rate of improvement.

The Workouts

This 10K training program contains easy runs, some hill workouts, some beginning speed workouts and rest days. It is designed to allow a recreational runner to compete in and finish a 10K race. The beginning speed sessions will improve your speed and your speed endurance or your ability to maintain a quality pace over a longer distance.

Easy Runs

Easy runs should be run at a pace that feels fairly comfortable. You should be breathing hard, but should be able to carry on a conversation. If you are breathing so hard that you cannot talk, you are running too hard. If you can sing, you are running too easily.

Speed Workouts

The speed workouts in this program consist of short intervals that are performed at faster than your normal training speed. These are introductory level speed workouts and are designed to moderately improve your speed and performance in the 10K race. The speed workouts call for paces that are at or near your 5K or 10K pace. If you have not run in a race and do not know your 5K pace, run the speed workouts at a faster pace than your easy runs, but do not run at an all out pace. You should feel like you are working hard, but not maximal. Your 10K pace should be around 15 seconds per mile slower than your 5K pace.

Hill Workouts

Hill workouts will help build strength and speed. These workouts are short, repeated runs up a hill of moderate grade.

Rest

Rest is a very important part of any training program. Without proper rest, your muscles and connective tissues will not have an opportunity to recover and strengthen properly. On the days calling for complete rest, do no strenuous activity. On the days calling for rest or cross training, you can rest totally or do some cross training. Cross training can be any activity other than running. You could go for a walk, swim, bicycle or do nothing. It is up to you.

Week 1 (Click to view content)

  • Monday – Rest. Rest is an important part of any training program.
  • Tuesday – Run 2 miles easy. Run at an easy “conversational” pace.
  • Wednesday – Warm up with 10 to 15 minutes of easy jogging. Run 4 x Hill repeats. Run up a hill of moderate grade. Run at a pace that feels like 5K pace. Your pace will be slower, but will feel 5K pace because of the added difficulty of the hill. Run up the hill for about 100 meters. Jog down the hill and repeat.
  • Thursday – Rest or cross train. Rest or engage in a non-running activity.
  • Friday – Run 2.5 miles easy.
  • Saturday – Run 2 miles easy.
  • Sunday – Run 3 miles easy.

Week 2 (Click to view content)

  • Monday – Rest. This program uses Monday as a rest day, because Sunday is your longest run of the week. You can adjust this to meet your needs, but take off the day after your longest weekly run.
  • Tuesday – Run 3 miles easy.
  • Wednesday – Warm up with 10 to 15 minutes of easy jogging. Run 4 x 800 meter repeats at around your 5K pace or about 15 seconds per mile faster than your 10K pace. Jog easily for 400 meters between repeats. Cool down with 800 meters of jogging.
  • Thursday – Rest or cross train.
  • Friday – Run 3 miles easy.
  • Saturday – Run 2 miles easy.
  • Sunday – Run 3.5 miles easy. You move up to 3.5 miles here. Try to keep your pace easy, but consistent. You are now running over half of a 10K. A 10K is 6.2 miles.

Week 3 (Click to view content)

  • Monday – Rest
  • Tuesday – Run 3.5 miles easy.
  • Wednesday – Warm up with 10 to 15 minutes of easy jogging. Run 6 x 400 meter repeats at 10 seconds per mile faster than your 5K pace or about 25 seconds faster than your 10K pace. Jog for 400 meters between repeats. Cool down with 800 meters of jogging.
  • Thursday – Rest or cross train.
  • Friday – Run 3.5 miles easy.
  • Saturday – Run 2 miles easy.
  • Sunday – Run 4 miles easy. You make another increase in mileage here. Remember to keep you pace easy.

Week 4 (Click to view content)

  • Monday – Rest
  • Tuesday – Run 4 miles easy.
  • Wednesday – Warm up with 10 to 15 minutes of easy jogging. Run 6 x 800 meter repeats at around your 5K pace or 15 seconds per mile faster than your 10K pace. Jog for 400 meters between repeats. Cool down with 800 meters of jogging.
  • Thursday – Rest or cross train.
  • Friday – Run 4 miles easy.
  • Saturday – Run 2 miles easy.
  • Sunday – Run 4.5 miles easy.

Week 5 (Click to view content)

  • Monday – Rest
  • Tuesday – Run 4.5 miles easy.
  • Wednesday – Warm up and run 2 x 1600 meter repeats at your 10K pace. Jog for 800 meters between repeats. Cool down with 800 meters of jogging.
  • Thursday – Rest or cross train.
  • Friday – Run 4.5 miles easy.
  • Saturday – Run 2 miles easy.
  • Sunday – Run 5 miles easy.

Week 6 (Click to view content)

  • Monday – Rest
  • Tuesday – Run 5 miles easy.
  • Wednesday – Warm up with 10 to 15 minutes of easy jogging. Run 8 x 800 meter repeats at around your 5K pace or 15 seconds per mile faster than your 10K pace. Jog for 400 meters between repeats. Cool down with 800 meters of jogging.
  • Thursday – Rest or cross train.
  • Friday – Run 5 miles easy.
  • Saturday – Run 2 miles easy.
  • Sunday – Run 5.5 miles easy.

Week 7 (Click to view content)

  • Monday – Rest
  • Tuesday – Run 5.5 miles easy.
  • Wednesday – Warm up with 10 to 15 minutes of easy jogging. Run 3 x 1600 meter repeats at 10K pace. Jog for 800 meters between repeats. Cool down with 800 meters of jogging.
  • Thursday – Rest or cross train.
  • Friday – Run 5.5 miles easy.
  • Saturday – Run 2 miles easy.
  • Sunday – Run 6 miles easy. You are now running almost a full 10K. This will be your longest training run. The fitness level you have built up will easily carry you the last .2 miles of the race.

Week 8 (Click to view content)

  • Monday – Rest
  • Tuesday – Run 6 miles easy.
  • Wednesday – Warm up with 10 to 15 minutes of easy jogging. Run 8 x 400 meter repeats at 10 seconds per mile faster than your 5K pace or 25 seconds per mile faster than your 10K pace. Jog for 400 meters between repeats. Cool down with 800 meters of jogging.
  • Thursday – Run 2 miles easy. You are starting to taper, or decrease the volume of your training today. This will keep your legs strong and fresh for the race.
  • Friday – Rest.
  • Saturday – RACE DAY!! Have Fun!