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Programme · 10k

8-Week 10k Plan

Speed, tempo and long runs plus one mobility day to run a strong 10k.

Length

8 weeks

Sessions

4 per week

Level

Intermediate

Goal

10k

For runners who can already run 5k comfortably. You'll do one fast session, one tempo, one long run and one mobility day each week.

The long run builds by five minutes a week. Week 8 is lighter before race day.

Your progress

Saved on this device

0 of 32 sessions · 0%

Week by week

Week 1

  1. MonRest
  2. Tue45-Minute 800 m Repeats45 min
  3. WedRest
  4. Thu30-Minute Tempo Run30 min
  5. Fri30-Minute Mobility and Stability30 min
  6. Sat60-Minute Long Easy Run60 minLong run: 45 min easy
  7. SunRest

Week 2

  1. MonRest
  2. Tue45-Minute 800 m Repeats45 min
  3. WedRest
  4. Thu30-Minute Tempo Run30 min
  5. Fri30-Minute Mobility and Stability30 min
  6. Sat60-Minute Long Easy Run60 minLong run: 50 min easy
  7. SunRest

Week 3

  1. MonRest
  2. Tue45-Minute 800 m Repeats45 min
  3. WedRest
  4. Thu30-Minute Tempo Run30 min
  5. Fri30-Minute Mobility and Stability30 min
  6. Sat60-Minute Long Easy Run60 minLong run: 55 min easy
  7. SunRest

Week 4

  1. MonRest
  2. Tue45-Minute 800 m Repeats45 minLighter week: cut sets or distance by about a third
  3. WedRest
  4. Thu30-Minute Tempo Run30 min
  5. Fri30-Minute Mobility and Stability30 min
  6. Sat60-Minute Long Easy Run60 minLong run: 60 min easy
  7. SunRest

Week 5

  1. MonRest
  2. Tue45-Minute 800 m Repeats45 min
  3. WedRest
  4. Thu30-Minute Tempo Run30 min
  5. Fri30-Minute Mobility and Stability30 min
  6. Sat60-Minute Long Easy Run60 minLong run: 65 min easy
  7. SunRest

Week 6

  1. MonRest
  2. Tue45-Minute 800 m Repeats45 min
  3. WedRest
  4. Thu30-Minute Tempo Run30 min
  5. Fri30-Minute Mobility and Stability30 min
  6. Sat60-Minute Long Easy Run60 minLong run: 70 min easy
  7. SunRest

Week 7

  1. MonRest
  2. Tue45-Minute 800 m Repeats45 min
  3. WedRest
  4. Thu30-Minute Tempo Run30 min
  5. Fri30-Minute Mobility and Stability30 min
  6. Sat60-Minute Long Easy Run60 minLong run: 75 min easy
  7. SunRest

Week 8

  1. MonRest
  2. Tue45-Minute 800 m Repeats45 min
  3. WedRest
  4. Thu30-Minute Tempo Run30 min
  5. Fri30-Minute Mobility and Stability30 min
  6. Sat60-Minute Long Easy Run60 minLong run: 80 min easy
  7. SunRest