Low-Mileage 10k Training Plan

Training plans call for running 1-2 key workouts per week. Plans include primary and secondary key workouts. Primary workouts stress your body in a way gets you ready for your specific race. Secondary workout focus more on speed and help support your next primary workout.

Guidelines

  • Run 2-5 days per week
  • Space your key workouts so that you have at lease 48-72 hours recovery between key workouts
  • Key workouts should begin with 1/2 mile to 1 mile warmup
  • Run the second key workout only if you are feeling completely recovered
  • On the non-key workout days rest, walk, cross-train, or run easy 20-60 min
  • You can substitute a race of approximate workout length for a key workout
  • Run key workouts at maximum speed and intensity
  • Start at a pace that allows you to finish faster than you started
  • On your easy runs, incorporate occasional 10-20 second sprints during the course of your run. Include 1-2 sprints per mile

10k

The 10k plan assumes you can run at least 6 miles.

Primary Key Workouts

  • 4-8 mile time trials
  • 12 x 1/2 mile w/ 45 sec rest
  • 6 x 1 mile w/ 2 min rest
  • 3 x 2 miles w 3 min rest

Secondary Key Workouts

  • 6 x 1/2 mile w/ 1 min rest
  • 3 x 1 mile w/ 3 min rest
  • 2-4 mile time trials
Week Key Workout 1 Key Workout 2 (optional)
1 10k time trial 6 x 1/2 mile w 1 min rest
2 6 x 1 mile w 2 min rest 2-4 mile time trial
3 3 x 2 miles w 3 min rest 6 x 1/2 mile w 1 min rest
4 6 x 1 mile w 2 min rest 2-4 mile time trial
5 3 x 2 miles w 3 min rest 6 x 1/2 mile w 1 min rest
6 5-8 mile time trial 2-4 mile time trial
7 6 x 1 mile w 2 min rest 2 miles at 10k pace
8 10k Race

Also see Low-Mileage 5k, Half-Marathon and Marathon training plans

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