Beginners 10K Running Training Schedule

WEEK

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

REST

Cross Training
30 mins

REST

Cross Training 40 mins

REST

Easy run 35
mins

REST

REST

10 mins warmup, 4 x 3 mins at

Threshold effort
with 90 seconds
recovery, 10
mins cool down
Cross Training: 3
x 20 mins

Hilly run: 25
mins run
working harder
on the up hills
REST or Swim

Long Run
40 mins

10 mins warm-up, 4 x 3
mins at Threshold effort
with 2 mins recovery, 10
mins cool down jog
Cross Training 2 x 20
mins

10 mins warm-up, 2 x 6
mins at Threshold effort
with 3 mins recovery, 10
mins cool down jog

REST

30 mins including 6 x
60 seconds Fartlek with
60 seconds jog
recovery

Bike ride 60
mins

Long Run
50 mins

REST

Cross Training
30 mins

30 min run including

middle 10 mins @
Threshold effort

REST

Bike ride 60
mins

Recovery Run
30 mins

REST

Cross Training: 3
x 20 mins

REST

REST

Cross Training: 2
x 20 mins

Cross
Training: 3 x
20 mins
Recovery run
30 mins

Long Run
55 mins

40 min run including 2 x 8

mins @ Threshold with 4
mins walk recovery
REST

10 mins easy, 6 x 3
mins at Threshold pace
with 90 secs recovery,
10 mins cool down
5 x 4 mins at Threshold
pace with 90 secs
recovery
REST

REST

Cross Training: 3
x 20 mins

REST

Long Run
40 mins

REST

Rest

5 x 3 mins @ Threshold
with 90 seconds
jog/walk recovery
Rest

45 min run including

middle 15 mins @
Threshold effort
30 mins run including 2x5
mins @ Threshold with 2
mins recovery

2 x 10 mins
at Threshold
effort with 3
mins jog/walk
recovery
REST

Rest

Very easy
pace recovery
run 10 mins

Long Run
45 mins

Long Run
60 mins

10K RACE

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