This easy-to-follow 8-week 10k training program is for advanced level runners.
Prerequisites
Before you start this training schedule, you need to:- Be able to run 6 miles comfortably
- Be able to run 5 days a week
- Have access to a track.
10k Training Program
| Week | Run 1 | Run 2 | Run 3 | Run 4 | Run 5 |
| 1 | 6 mi | 400 x 4 | 3 mi | 4 mi fartlek | 3 mi |
| 2 | 7 mi | 400 x 6 | 3 mi | 5 mi fartlek | 3 mi |
| 3 | 8 mi | 600 x 4 | 3 mi | 6 mi fartlek | 3 mi |
| 4 | 9 mi | 600 x 6 | 3 mi | 6 mi fartlek | rest |
| 5 | 6 mi | 10k tempo run | 3 mi | 4 mi fartlek | rest |
| 6 | 7 mi | 400 x 4 | 7 mi | 5 mi fartlek | 3 mi |
| 7 | 8 mi | 400 x 6 | 3 mi | 6 mi fartlek | 3 mi |
| 8 | 5 mi | rest | 3 mi (easy) | Race! | 3 mi (easy) |
