So you’ve already run at least one 10K (6.2 miles) road race and now you’re ready for your next goal: Improving your time. To achieve a personal record (PR) in the 10K, you’ll definitely need to add speed training to your training regimen, if you haven’t already. Here’s an 8-week intermediate 10K training schedule (see below) to help you run your fastest 10K.
If this schedule seems too tough for you, try this beginner 10K schedule . If this training schedule seems not challenging enough, try the advanced 10K schedule.
Types of Runs and Workouts
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 moderate effort for 45 minutes. You should also do 15-20 minutes of strength-training, either using machines or body weight exercises, focusing on your lower body and core.
Easy Pace (EP) Runs: After you warm up, run at a comfortable pace for the designated mileage. Your long runs (LR) should also be done at this pace.
Tempo Run: 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 hard 400m, with a 400m recovery in between.
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.
8-Week 10K Training Schedule for Intermediate Runners
Week 1
Day 1: CT or Rest
Day 2: 4 x 400 IW
Day 3: 3 miles EP
Day 4: 30 min tempo (15 min @ tempo pace)
Day 5: Rest
Day 6: 4 miles LR
Day 7: 30 min EP
Week 2
Day 1: CT or Rest
Day 2: 5 x 400 IW
Day 3: 3.5 miles EP
Day 4: 35 min tempo (15 min @ tempo pace)
Day 5: Rest
Day 6: 5 miles LR
Day 7: 35 min EP
Week 3
Day 1: CT or Rest
Day 2: 6 x 400 IW
Day 3: 3.5 miles EP
Day 4: 35 min tempo (15 min @ tempo pace)
Day 5: Rest
Day 6: 6 miles LR
Day 7: 35 min EP
Week 4
Day 1: CT or Rest
Day 2: 7 x 400 IW
Day 3: 4 miles EP
Day 4: 40 min tempo (20 min @ tempo pace)
Day 5: Rest
Day 6: 6 miles LR
Day 7: 40 min EP
Week 5
Day 1: CT or Rest
Day 2: 8 x 400 IW
Day 3: 4.5 miles EP
Day 4: 40 min tempo (20 min @ tempo pace)
Day 5: Rest
Day 6: 7 miles LR
Day 7: 40 min EP
Week 6
Day 1: CT or Rest
Day 2: 8 x 400 IW
Day 3: 4.5 miles EP
Day 4: 40 min tempo (20 min @ tempo pace)
Day 5: Rest
Day 6: 7.5 miles LR
Day 7: 45 min EP
Week 7
Day 1: CT or Rest
Day 2: 6 x 400 IW
Day 3: 4 miles EP
Day 4: 40 min tempo (20 min @ tempo pace)
Day 5: Rest
Day 6: 8 miles LR
Day 7: 45 min EP
Week 8
Day 1: CT or Rest
Day 2: 3 miles EP
Day 3: 30 min tempo (15 min @ tempo pace)
Day 4: 3 miles EP
Day 5: Rest
Day 6: Rest
Day 7: 10K Race! Good luck!
More 10K Racing Advice:
- How to Deal With Crowds at Races
- Dealing With Pre-Race Jitters and Anxiety
- How to Have a Strong Race Finish
- Mind Games for Long Runs and Races
