10K Training Schedule

This schedule is adopted from : http://www.coolrunning.com/engine/2/2_4/138.shtml

10k Training Schedule adopted from miles to km from the Cool Running Website.

 

10k Run 12 Week Training Schedule

wdt_IDWeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday
1 1 Day Off 6.5km 5km 6.5km Day Off 6.5km 6.5km
2 2 Day Off 6.5km (Fartlek) 6.5km 5km Day Off 5km 8km
3 3 Day Off 6.5km (Fartlek) 6.5km 5km Day Off 5km 10km
4 4 Day Off 5 X 200m Hills (5km Race Pace) 5km 6.5km Day Off 6.5km 11.5km
7 6 Day Off 5 X 500m Long Hills (5km Race Pace) 6.5km 8km Day Off 5km 11.5km
6 5 Day Off 5 X 400m 6.5km 8km Day Off 6.5km 10km
8 7 Day Off 8km 5km 8km Day Off 5km 13km
9 8 Day Off 5 X 500m Long Hills (5km Race Pace) 5km 6.5km Day Off 6.5km 10km RACE
11 9 Day Off 6.5km 5km 6 x 800m (5km Race Pace) Day Off 6.5km 10km
12 10 Day Off 5 x 400m (5km Race Pace) 5km 8km Day Off 6.5km 8km