10k Training Plan Moderate

The moderate 10k running training plan is for runners who have experience of intervals, hill running training, tempo/threshold training and have completed adequate aerobic base training – ideally a history of regularly training a minimum of 20-25miles/week and regularly complete 1-2 quality sessions per week (track intervals, hills, lactate threshold or tempo runs).

Below the training plan is information about target paces, recovery periods and target heart rates for each session.

The moderate 10k running training plan can be run as either an 8 or 12 week plan, depending on whether you complete the initial conditioning phase. The first four weeks (Phase 1 – conditioning phase) are focussed on developing the conditioning required for the main plan.

Moderate 10k Training Plan: Phase 1 (Conditioning Phase)

DayWeek 1Week 2Week 3Week 4
MonREST DAYREST DAYREST DAYREST DAY
Tues4 x 5mins Threshold, 2min jog rec12 x 60secs at 5k pace, 60sec jog rec6 x 3mins 10k pace,  90sec jog rec8 x 45secs (Mile/3k pace), 75-90sec easy jog rec
WedREST DAYREST DAYREST, or, 30-40mins easyREST DAY
Thur40-45mins easy/steady40-45mins steady40-45mins easy40-45mins steady
FriREST DAYREST DAYREST DAYREST DAY
Sat40-45mins inc 6x 30sec hills4 x 6mins 10k-Threshold pace, 2min jog rec40-45mins easy 8x 30sec hills4 x 6mins 10k-Threshold, 90sec jog rec
Sun55-65mins easy pace65-75mins easy pace75-80mins easy pace60-65mins easy pace

 

Moderate 10k Training Plan: Phase 2 (Main Training Phase Part A)

DayWeek 5Week 6Week 7Week 8
MonREST DAYREST DAYREST DAYREST DAY
Tues5 x 4mins 10k pace, 2min jog rec6 x 90sec at 3k pace, 90sec jog rec4 x 5 mins 10k pace, 90sec jog rec8 x 45sec (Mile/3k pace), 75-90sec easy jog rec
WedREST, or 30-40mins easyREST DAYREST, or 30-40mins easyREST DAY
Thur40-45mins inc 6x 45sec hills40-45mins steady40-45mins inc 8x 45sec hills40-45mins steady
FriREST DAYREST DAYREST DAYREST DAY
Sat45mins mixed pace run*2 x 10mins at 10k-Threshold pace, 2-3min rec45mins mixed pace run***2 x 10mins at 10k-Threshold pace, 2-3min rec
Sun75-80mins easy65-70mins easy75-80mins easy65-70mins easy

*Mixed pace run:  2 x (5mins easy, 10mins steady, 5mins threshold) + 5mins easy cool down.

**Session can be switched to 5k race.

Moderate 10k Training Plan: Phase 3 (Main Training Phase Part B)

DayWeek 9Week 10Week 11Week 12
MonREST DAYREST DAYREST DAYREST DAY
Tues4 x 6 mins 10k pace, 2mins jog rec5 x 2mins at 3k pace, 2mins jog rec5 x 5 mins 10k pace, 90sec jog rec6 x 45s (mile/3k pace), 90sec jog rec
WedREST, or 30-40mins easyREST DAYREST, or 30-40mins easyREST DAY
Thur40-45mins inc 8x 45sec hills40-45mins steady40-45mins inc 8x 45sec hills4 x 90s at 10k pace, 60sec jog rec
FriREST DAYREST DAYREST DAYREST DAY
Sat*50mins mixed pace run5k Race40-45mins easy/steady10mins easy including 3-4 x 15 sec strides
Sun80-85mins easy70-75mins easy60-65mins easy10k Race

*Mixed pace run 50mins:  3 x (5mins easy, 5mins steady, 5mins threshold) + 5mins easy cool down

 

  • 1) 10k pace intervals: Run intervals at 10k pace (slightly quicker than 10k pace in weeks 9 and 11). The following pages provide information on: >> 10k pace running intervals and pace targets for >> 10k pace intervals and recoveries.
  • 2) 5k pace intervals: Run at around current 5k pace, recoveries should be easy enough to allow you to maintain the interval pace.
  • 3) 3k – mile intervals: use current 3k-mile race pace, or, alternatively use an online race pace calculator to estimate these. To maintain the quality of intervals, keep recoveries very easy.
  • 4) 10k-Threshold pace intervals: aim for a pace between 10k pace and 60min race pace. Take 2-3minutes of easy recovery between intervals.
  • 5) Threshold Pace: aim for a pace that you could sustain for approximately 50-60minutes. For most runners this is slightly slower than 10k pace.
  • 6) Hills: 30-45 sec hill efforts at around 80-85% max effort (fast but not flat out) with an easy jog down recovery between efforts. Ideally the hills should be run on a gradient of approximately 4-6%. Include 4 x 10 accelerations before running the hills – run the accelerations up the hill you will be using for the hill reps. Include a good 15mins war up before hills and 5-10mins cool down.
  • 7) Strides: gradually build the pace during the strides so that you are running at about 80-85% effort over the final 5seconds.
  • 8) Warm-up/cool-down for intervals and faster sessions: 1-2miles warm-up and cool down for all interval, hill and tempo training. Include mobility and dynamic warm up exercises, drills and accelerations as part of the warm up.
  • 9) Steady pace: Approximately 75-80% HRmax
  • 10) Easy/Steady: Approximately 70-80% HRmax – if tired keep nearer to easy pace, if feeling well recovered then keep intensity nearer to steady.
  • 11) Easy: Approximately 70-75% HRmax
  • 12) Easy/Recovery: 65-75% HRmax

Related pages: