Creating A 10K Training Schedule For Intermediate Runners

Yuri Elkaim, BPHE, CK, RHN
myTreadmillTrainer.com

The first time I ran a 10K, I remember thinking I was about to die.  And this was before the race even started.  Once I got going, I really started thinking I was going to die.  I remember huffing and puffing just like the Big Bad Wolf, only with no house to blow down.  Eventually I crossed the finish line – and promptly sought a few gallons of water.

What happened?

I had failed to adequately train for the 10K.  In fact, a friend of mine dared to me to run the race.  That was a mistake (never give in to peer pressure, folks). But, if I had only had a good 10K training schedule, it would’ve been better.

If you have been a runner for some time, then this running schedule is perfect for you.

A Few Words Before We Start

Since you are an intermediate, you probably know the basics about running – especially nutrition, warming up, cooling down, stretching, etc.  This article is going to skip the very basics, but I do want to touch on how to run a 10K.

Running a 10K isn’t terribly different from running a 5K, believe it or not; the only huge, major difference is that the 10K is twice as long.  But, there are a few differences to note.  The first is that you will be running at a substantially slower pace than a 5K.  Another thing is that your run training must shift more towards distance and endurance and away from speed. That will be reflected in the schedule below.

A Month-Long Template For A 10K Running Schedule

The schedule below covers the time period of four weeks, and is the basic pattern for your training.  If you want to increase the time period, just adjust the mileage and distance.

Note: When I say “race pace”, this will be how fast you will run during the race. Take your fastest mile time and multiply it by 1.15. This is your race pace. 115% of this new number is your ‘slow pace’. 95% of this new number is your ‘fast pace’.

Week 1:
Monday- 3 miles, slow pace.
Tuesday- 2 miles, fast pace.
Wednesday- 3 miles, slow pace.
Thursday- 5 x 800m sprints, 1-minute rest in between
Friday- 3 miles, slow pace.
Saturday-  6 miles, slow pace.

Week 2:
Monday- 4 miles, slow pace.
Tuesday- 4 x 1-mile repeats, 90 second rest in between.
Wednesday- 3 miles, slow pace.
Thursday- 6 x 800m sprints, 1-minute rest
Friday- 3 miles, slow pace
Saturday- 6.5 miles, slow pace

Week 3:
Monday- 5 miles, slow pace.
Tuesday- 4 x 1-mile repeats, 80 second rest
Wednesday- 4 miles, slow pace
Thursday- 4 miles, race pace
Friday- 4 miles, slow pace
Saturday-  7 miles, slow pace

Week 4:
Monday- 6 miles, slow pace
Tuesday- 2 x 1-mile repeats, 90 second rest
Wednesday- 3 miles, slow pace
Thursday- 4 x 800m sprints, 1-minute rest
Friday- 3 miles, slow pace
Saturday- RACE DAY

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