10K RUNNING PLAN THIS IS A 10-WEEK PLAN FOR AN ADVANCED RUNNER.

ER. NINE WEEKS IS THE MINIMUM LENGTH FOR 10K DISTANCE PLANS.

MON TUE WED THU FRI SAT SUN

WEEK 1 
Tempo run

Easy jog Interval
 
Medium run

Medium run
45 min 30 min 35 min 30 min 1h 5 min
12 3 3 3
13 10 15 5 15 2 2 2 15
15 5 5 10 5 10 50 5
HR ZONES

SUPPORTIVE
EXERCISE
    
Strength training Mobility (dynamic) Core + Mobility (static) Core

WEEK 2 
Tempo run

Easy jog Interval
 
Medium run

Long run
45 min 30 min 40 min 35 min 1h 10 min
12 3 3 3 3
13 15 2 2 2 2 20
15 5 10 15 5 5 10 5 10 55 5
HR ZONES

SUPPORTIVE
EXERCISE
   
Strength training Mobility (dynamic) Core + Mobility (static)

WEEK 3     
Tempo run Easy jog Interval Easy jog Long run
45 min 30 min 30 min 30 min 1h
12 3 3 3
13 10 2 2 2
15 5 10 15 5 5 10 15 5 10 45 5
HR ZONES

SUPPORTIVE
EXERCISE
   
Strength training Mobility (dynamic) Core + Mobility (static)

WEEK 4     
Tempo run Easy jog Interval Medium run Long run
45 min 35 min 45 min 45 min 1h 15 min
12 3 3 3 3 3
13 15 2 2 2 2 2 30
15 5 10 20 5 5 10 5 10 60 5
HR ZONES

SUPPORTIVE
EXERCISE
   
Strength training Mobility (dynamic) Core + Mobility (static)
10K RUNNING PLAN
MON TUE WED THU FRI SAT SUN
WEEK 5 
Tempo run

Easy jog

Interval

Medium run

Long run
45 min 30 min 45 min 40 min 1h 20 min
12 3 3 3 3 3
13 10 15 5 15 2 2 2 2 2 25
15 5 5 10 5 10 65 5
HR ZONES

SUPPORTIVE
EXERCISE
    
Strength training Mobility (dynamic) Core + Mobility (static) Core

WEEK 6 
Tempo run

Easy jog

Interval

Medium run

Long run
45 min 30 min 40 min 35 min 1h 15 min
12 3 3 3 3
13 15 2 2 2 2 20
15 5 10 15 5 5 10 5 10 60 5
HR ZONES

SUPPORTIVE
EXERCISE
   
Strength training Mobility (dynamic) Core + Mobility (static)

WEEK 7     
Tempo run Easy jog Interval Medium run Long run
45 min 35 min 45 min 45 min 1 h 20 min
12 3 3 3 3 3
13 15 2 2 2 2 2 30
15 5 10 20 5 5 10 5 10 25 5
HR ZONES

SUPPORTIVE
EXERCISE
   
Strength training Mobility (dynamic) Core + Mobility (static)

WEEK 8     
Tempo run Easy jog Interval Medium run Long run
45 min 35 min 50 min 45 min 1h 20 min
12 4 4 4 4 4
13 15 2 2 2 2 2 30
15 5 10 20 5 5 10 5 10 65 5
HR ZONES

SUPPORTIVE
EXERCISE
   
Strength training Mobility (dynamic) Core + Mobility (static)
10K RUNNING PLAN
MON TUE WED THU FRI SAT SUN
WEEK 9 
Tempo run

Easy jog

Interval

Medium run

Long run
45 min 30 min 45 min 35 min 1h 10 min
12 3 3 3 3 3
13 15 2 2 2 2 2 20
15 5 10 15 5 5 10 5 10 55 5
HR ZONES

SUPPORTIVE    
EXERCISE Strength training Mobility (dynamic) Core + Mobility (static)

WEEK 10    
Easy jog Interval Medium run Easy jog
30 min 40 min 35 min 30 min
3 3 3 3
15 2 2 2 2 20
10 15 5 5 10 5 10 15 5
HR ZONES

SUPPORTIVE 
EXERCISE Mobility (static)

WEEK 11 RACE DAY ENJOY YOURSELF, CELEBRATE ALL THE HARD WORK YOU DID AND REWARD YOURSELF!