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)
| Day | Week 1 | Week 2 | Week 3 | Week 4 |
| Mon | REST DAY | REST DAY | REST DAY | REST DAY |
| Tues | 4 x 5mins Threshold, 2min jog rec | 12 x 60secs at 5k pace, 60sec jog rec | 6 x 3mins 10k pace, 90sec jog rec | 8 x 45secs (Mile/3k pace), 75-90sec easy jog rec |
| Wed | REST DAY | REST DAY | REST, or, 30-40mins easy | REST DAY |
| Thur | 40-45mins easy/steady | 40-45mins steady | 40-45mins easy | 40-45mins steady |
| Fri | REST DAY | REST DAY | REST DAY | REST DAY |
| Sat | 40-45mins inc 6x 30sec hills | 4 x 6mins 10k-Threshold pace, 2min jog rec | 40-45mins easy 8x 30sec hills | 4 x 6mins 10k-Threshold, 90sec jog rec |
| Sun | 55-65mins easy pace | 65-75mins easy pace | 75-80mins easy pace | 60-65mins easy pace |
Moderate 10k Training Plan: Phase 2 (Main Training Phase Part A)
| Day | Week 5 | Week 6 | Week 7 | Week 8 |
| Mon | REST DAY | REST DAY | REST DAY | REST DAY |
| Tues | 5 x 4mins 10k pace, 2min jog rec | 6 x 90sec at 3k pace, 90sec jog rec | 4 x 5 mins 10k pace, 90sec jog rec | 8 x 45sec (Mile/3k pace), 75-90sec easy jog rec |
| Wed | REST, or 30-40mins easy | REST DAY | REST, or 30-40mins easy | REST DAY |
| Thur | 40-45mins inc 6x 45sec hills | 40-45mins steady | 40-45mins inc 8x 45sec hills | 40-45mins steady |
| Fri | REST DAY | REST DAY | REST DAY | REST DAY |
| Sat | 45mins mixed pace run* | 2 x 10mins at 10k-Threshold pace, 2-3min rec | 45mins mixed pace run* | **2 x 10mins at 10k-Threshold pace, 2-3min rec |
| Sun | 75-80mins easy | 65-70mins easy | 75-80mins easy | 65-70mins 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)
| Day | Week 9 | Week 10 | Week 11 | Week 12 |
| Mon | REST DAY | REST DAY | REST DAY | REST DAY |
| Tues | 4 x 6 mins 10k pace, 2mins jog rec | 5 x 2mins at 3k pace, 2mins jog rec | 5 x 5 mins 10k pace, 90sec jog rec | 6 x 45s (mile/3k pace), 90sec jog rec |
| Wed | REST, or 30-40mins easy | REST DAY | REST, or 30-40mins easy | REST DAY |
| Thur | 40-45mins inc 8x 45sec hills | 40-45mins steady | 40-45mins inc 8x 45sec hills | 4 x 90s at 10k pace, 60sec jog rec |
| Fri | REST DAY | REST DAY | REST DAY | REST DAY |
| Sat | *50mins mixed pace run | 5k Race | 40-45mins easy/steady | 10mins easy including 3-4 x 15 sec strides |
| Sun | 80-85mins easy | 70-75mins easy | 60-65mins easy | 10k 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
