10km Starter Race Training Plan

10km Starter Race Training Plan for runners who can/have:- Run 5k comfortably; ran 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.