The 10k is considered by many runners to be the distance that separates the middle distance runners from the long distance runners. A 5k (3.1 miles) race is a much quicker race with a heavy emphasis on speed. The 10k (6.2 miles) race is a nice balance of speed and endurance, and the 10k training plan below weaves those factors into the schedule to build up both your stamina and your pace.
There are not very many people out there who have the luxury of an open schedule in life. Most have to squeeze training runs into busy and hectic lives and work around higher priorities like family, work, etc.
The 10k training plan below is a low‐mileage plan, but notice that Tuesdays are distance days and Saturdays are speed days. If it's not feasible to workout that long on a weekday night, try switching the Tuesday and Saturday workouts to meet your schedule.
While this 10k training plan works, it may not be a good fit for everyone. If you are only running 2–3 days per week now, you may want to build a transition period before you jump into this 8‐week schedule that includes 4–5 days of running per week. If you're a long‐distance runner, and you're already running long training runs (greater than 7 miles), you may want to treat Tuesdays as an easy distance day and add a tempo run, intermittently, on Mondays or Thursdays. The bottom line is that you'll need to look at the 10k training plan below and make adjustments to meet your current conditions and schedule.
|Week 1||4 Mile easy run||5 Mile easy distance||Cross‐Train (Bike, Rowing, etc.)||3 Mile easy run||Rest||1x400m & 1x800m interval||Rest|
|Week 2||4 Mile easy run||6 Mile easy run||Cross‐Train||4 Mile easy run||Rest||400m, 800m, 1 Mile at goal pace||Rest|
|Week 3||4 Mile easy run||7 Mile easy run||Cross‐Train||4 Mile easy run||Rest||3x400m & 2x800m with 1 Mile warm‐up and cool‐down||Rest|
|Week 4||4 Mile easy run||8 Mile easy run||3 Mile easy run||4 Mile easy run||Cross‐Train||4x800m with 1 Mile warm‐up and cool‐down||Rest|
|Week 5||4 Mile easy run||9 Mile easy run||3 Mile easy run||4 Mile easy run||Cross‐Train||5x800m with 1 Mile warm‐up and cool‐down||Rest|
|Week 6||4 Mile easy run||10 Mile easy run||3 Mile easy run||4 Mile easy run||Cross‐Train||6x800m with 1 Mile warm‐up and cool‐down||Rest|
|Week 7||4 Mile easy run||5 Mile tempo run||3 Mile easy run||4 Mile easy run||Cross‐Train||7x800m with 1 Mile warm‐up and cool‐down||Rest|
|Week 8||4 Mile easy run||4 Mile easy run||3 Mile easy run||3 Mile easy run||Rest||Rest||Race!|