10-Week 10K Training Plan

Goal: Sub-60 minute 10K on September 7th
Training Days: 5 per week (Monday & Friday rest days)

Weekly Schedule Template

• Monday: Rest
• Tuesday: Easy Run (RPE 5-6)
• Wednesday: Quality Session
• Thursday: Easy Run (RPE 5-6)
• Friday: Rest
• Saturday: Easy Run (RPE 5-6)
• Sunday: Long Run (RPE 6-7)

Week 1-2: Base Building

Tuesday: 30min easy
Wednesday: 35min total - 10min warm-up, 3 x 500m at 10K pace (RPE 8) with 90sec recovery, 10min cool-down
Thursday: 30min easy
Saturday: 35min easy
Sunday: 60min long run

Week 3-4: Building Volume

Tuesday: 35min easy
Wednesday: 40min total - 10min warm-up, 4 x 500m at 10K pace with 90sec recovery, 12min cool-down
Thursday: 35min easy
Saturday: 40min easy
Sunday: 65min long run

Week 5-6: Longer Intervals

Tuesday: 40min easy
Wednesday: 45min total - 12min warm-up, 3 x 1km at 10K pace with 2min recovery, 12min cool-down
Thursday: 35min easy
Saturday: 45min easy
Sunday: 70min long run

Week 7: Build Peak

Tuesday: 45min easy
Wednesday: 50min total - 15min warm-up, 4 x 1km at 10K pace with 2min recovery, 15min cool-down
Thursday: 40min easy
Saturday: 45min easy
Sunday: 80min long run

Week 8: Peak Volume

Tuesday: 45min easy
Wednesday: 50min total - 15min warm-up, 5 x 1km at 10K pace with 2min recovery, 15min cool-down
Thursday: 40min easy
Saturday: 45min easy
Sunday: 90min long run

Week 9: Taper Begin

Tuesday: 40min easy
Wednesday: 40min total - 12min warm-up, 3 x 1km at 10K pace with 90sec recovery, 10min cool-down
Thursday: 35min easy
Saturday: 35min easy
Sunday: 60min easy long run

Week 10: Race Week

Tuesday: 30min easy with 4 x 20sec strides
Wednesday: 35min total - 15min warm-up, 3 x 400m at 10K pace with full recovery, 10min cool-down
Thursday: 25min easy
Saturday: Rest or 20min easy with 3 x 15sec strides
Sunday: RACE DAY!

Key Notes

• Easy runs: Focus on RPE 5-6, conversational pace
• 10K pace intervals: Should feel "comfortably hard" (RPE 8)
• Long runs: Steady aerobic effort (RPE 6-7)
• Recovery: 90sec-2min between intervals depending on distance
• Flexibility: Adjust days if needed but maintain the pattern
• Listen to body: Skip quality session if overly fatigued, do easy run instead

Target Paces (Rough Guidelines)

Based on current fitness, expect easy runs around 7:00-7:30/km, with 10K race pace intervals progressing toward 5:45-6:00/km as fitness improves.