10K Training Schedule for Advanced Runners

8 week plan to run your best 10K race

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Updated on March 25, 2020

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two men running outdoors in forest — Chase Jarvis/Photodisc/Getty

If you are an advanced runner who is ready to sharpen your 10K (6.2 miles) race performance, use this eight-week training plan. To follow this 10K training schedule, you should be able to run at least 10 miles comfortably and run five days a week. If this plan seems too tough for you, try the intermediate 10K schedule.

10K Advanced Training Schedule

Follow this plan to get ready for your 10K. Use the workout key below to get details about each session. You can switch days to accommodate your schedule. Just make sure you don't do two speed workout days in a row.

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	CT or Rest	6 x 400 IW	3 mile run + strength	35 min tempo	Rest	7 mile run	30 min EZ
2	CT or Rest	4 x 800 IW	4 mile run + strength	40 min tempo	Rest	8 mile run	35 min EZ
3	CT or Rest	6-8 x 400 IW	4 mile run + strength	6 x hill repeats	Rest	9 mile run	35 min EZ
4	CT or Rest	6 x 800 IW	4 mile run + strength	40 min tempo	Rest	10 mile run	40 min EZ
5	CT	8 x hill repeats	5 mile run + strength	45 min tempo	Rest	6 mile run	40 min EZ
6	CT or Rest	6 x 800 IW	5 mile run + strength	40 min tempo	Rest	10 mile run	45 min EZ
7	CT or Rest	8 x 400 IW	4 mile run + strength	40 min tempo	Rest	8 mile run	45 min EZ
8	CT or Rest	5 mile run	30 min tempo run	3 m run	Rest	Rest	10K Race!

Workout Key

Each workout in the plan above plays an important role in training. Use this guide to get details and understand how to the different workouts integrate into the comprehensive plan.

Cross-training (CT)

Cross-training activities allow you to give your joints and running muscles a break while still working on your cardio. When the schedule calls for CT, do a cross-training activity (e.g., biking, swimming, elliptical trainer) at a moderate effort for 45 to 60 minutes.

You should also do 15 to 20 minutes of strength training, either using machines or bodyweight exercises, focusing on your lower body and core. You can do another 15- to 20-minute strengthening session on Wednesdays when you do an easy paced run.

Tempo Run

Tempo runs help you develop your anaerobic threshold, which is critical for fast 10K racing. Start your run with 5 to 10 minutes of easy running, then continue with 15 to 20 minutes of running near your 10K pace (but not at race pace), and finish with 5 to 10 minutes of cooling down. If you're not sure what your 10K pace is, run at a pace that feels "comfortably hard".

Interval Workouts (IW)

After a warm-up, run 400 meters (one lap around most tracks) at your 5K race pace, and then recover by jogging or walking 400 meters. So when the schedule says, 4 x 400, that would be four 400s at 5K pace, with a 400 m recovery in between. For 800 meter (2 laps around most tracks) workouts, run 800 meters at your 10K race pace, and then recover by jogging or walking 400 meters.

Rest

Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days. Your muscles build and repair themselves during your rest days. So if you run every day, you won't see much improvement and risk injury. Fridays are a good day for rest because you'll have just done your speed workout on Thursday and the next day is your longest run of the week.

Saturday Long Runs

After you warm-up, run at a comfortable pace for the designated mileage.

Sundays

This is an active recovery day. Your run should be at an easy (EZ), comfortable pace, which helps loosen up your muscles.

5 Sources

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