10K Training Program - 8- Week

10K: 8-week training plan

Below is an 8-week training plan for a 10k. If you prefer, you may download this program and print it out. The program is designed for someone who is relatively new to running and has 3.5-5.5 hours per week to devote to training. Program created by Breakaway Training. If you are interested in a custom program or would like to discuss your training goals, contact Chris Berg at [email protected]

 
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1
45-min Z2
60-min Core
45-min Z2
60-min (Track)
45-min Z2
 
2
45-min Z2
60-min Core
45-min Z2
60-min (Track)
 
60-min Z2
 
3
30-min Z3
45-min Z2
60-min Core
60-min (Track)
 
60-min Z2
45-min Z2
4 60-min Core
45-min Z3
45-min Z2
60-min (Track)
 
60-min Fartlek
5
45-min Z2
 
30-min Z3
60-min (Track)
 
60-min Fartlek
60-min Z2
6  
60-min Z2
30-min Z2
60-min (Track)
 
60-min Z3
 
7
45-min Z2
 
45-min Z2
60-min (Track)
 
30-min Z3
8
45-min Z2
30-min Z2
 
30-min (Track)
 
20-min Z2
RACE

Z2 = Aerobic. (This means slow enough that you can keep a conversation while you run)
Z3 = Tempo. (This is at, or about at, your race pace.)

Core = Core workout.
Track = This means doing a workout on the track. This is intended to be a speed workout comprised of fast/slow intervals.
Fartlek = This is a run where you do fast/slow intervals. An example would be 9 minutes easy, 1 minute fast, and repeat 6 times.

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