Running – 10km Training Plan

This 10k Running plan is for runners with a good base of running in their legs and who want to improve their time for 10k. This is more about improvement than completing your first 10k, though it can work you up to that if you are running frequently.

Ideal for runners with limited time throughout the week, access to a mat for some core exercises and happy to be training a few days in the plan, either back-to-back or multiple workouts in one day. Athletes should have reasonably free weekends as this is where the majority of training will take place. This has had success for athletes of a variety of abilities, including multiple PBs

Key information

16 weeks

Sessions per week: 4 runs, 1 strength

Average weekly volume: 3.5 hours

This 10k running training plan has been written by the experienced Coaches at Tri Training Harder and generated after reviewing thousands of training plans. We have taken our most popular sessions, format and schedule from years of online coaching with hundreds of athletes, and we have put them together with new structured workouts where appropriate to create this training plan.

Do I get any more assistance?

Throughout the training plan, you also get links to helpful articles or videos to see how to do drills, learn more about the race and give you some psychological tools.

Furthermore, if you want more assistance, just be in touch, and we can connect you with a coach who can review your training, talk you through any concerns or questions you have to make any adjustments if you need it.

Enjoy!