6 week advanced 10K training plan

Feel the need for speed? Try our six week advanced 10K training plan and up your running pace.

6 week advanced 10K training plan
Distance 10K Level Advanced Weeks 6

Increase your running from 5k to 10k with this short advanced training plan.

For more expert training advice on running techniques click the links below:

  • Note: please do a 15 minute warm up and cool down before Threshold, Continuous Hills, Circuit or Interval sessions.
  • If your are feeling ok you may wish to consider a 20 to 30 minute recovery run in the morning before any of the quality sessions above.
  • Always substitute cross-training for running if you are injured, very sore or it is not safe to run.
  • Please add a Core conditioning, Pilates or Yoga classes once or twice a week if you have time.
  • Try to stretch every day for at least 10 minutes.
  • Always eat within 20 to 30 minutes of finishing a run.
  • Always train at your target pace, don’t compromise or run too hard. Tiredness always catches up and take extra rest if required...

Training plans supplied by: Nick Anderson at RunningWithUs Personal Running Coaching

Week 1

  1. Mon

    Rest

  2. Tue

    45 minutes

    1. Run 5 sets of 5 minutes at threshold with 90 seconds easy jog recovery within the 45 minute run.
  3. Wed

    45 minutes

    1. Easy run or cross-training 45 minutes
  4. Thu

    80 minutes

    1. AM easy run 30 to 40 minutes
    2. PM run 8 sets of 3 minutes alternating odd numbers at threshold effort, even numbers at 5km effort with 90 seconds jogged recovery within the 40 minute run.
  5. Fri

    Rest

  6. Sat

    40 minutes

    1. Out and back run Run 20 minutes out at a steady pace, turn and get back 2 to 3 minutes faster.
  7. Sun

    75 minutes

    1. Long run 75 minutes at an easy effort.

Week 2

  1. Mon

    Rest

  2. Tue

    40 minutes

    1. Run 6 sets of 5 minutes at threshold with 90 seconds easy jog recovery within the 40 minute run.
  3. Wed

    45 minutes

    1. Easy run or cross-training 45 minutes
  4. Thu

    80 minutes

    1. AM easy run 30 to 40 minutes
    2. PM run 5 minutes at threshold and 6 sets of 3 minutes at 5km effort with 90 seconds jogged recovery within 40 minute run. Take 2 to 3 minutes jogging between 2 sets.
  5. Fri

    Rest

  6. Sat

    45 minutes

    1. Run 45 minutes with the final 25 at threshold effort.
  7. Sun

    75 minutes

    1. Long run 75 minutes at an easy effort.

Week 3

  1. Mon

    Rest

  2. Tue

    45 minutes

    1. Run 3 sets of 10 minutes at threshold with 120 seconds easy jog recovery within 45 minute run.
  3. Wed

    45 minutes

    1. Easy run or cross-training 45 minutes
  4. Thu

    80 minutes

    1. AM easy run 30 to 40 minutes
    2. PM run 5 minutes at threshold and 4 sets of (4 minutes at 5 to 10km pace and 60 seconds at hard) 2 minutes easy recovery between sets and 45 seconds between the 4 minute and 1 minute efforts.
  5. Fri

    Rest

  6. Sat

    40-60 minutes

    1. Easy run 45 to 60 minutes
  7. Sun

    80 minutes

    1. Run 80 minutes with the final 60 minutes as 10 sets of 3 minutes steady, 3 minutes threshold.

Week 4

  1. Mon

    Rest

  2. Tue

    45 minutes

    1. Run 3 sets of 10 minutes at threshold with 120 seconds easy jog recovery within 45 minute run.
  3. Wed

    45 minutes

    1. Easy run or cross-training 45 minutes
  4. Thu

    40 minutes

    1. Run 8 sets of 3 minutes alternating odd numbers at threshold effort, even numbers at 5km effort with 90 seconds jogged recovery within the 40 minute run.
  5. Fri

    Rest

  6. Sat

    45-60 minutes

    1. Easy run 45 to 60 minutes
  7. Sun

    90 minutes

    1. Run 90 minutes to include 3 sets of 10 minutes at threshold in the final 45 minutes with 3 to 5 minutes easy recovery.

Week 5

  1. Mon

    Rest

  2. Tue

    45 minutes

    1. Fartlek Session of 45 minutes including, 3 sets of (3 minutes, 2 minutes, 1 minute) with 3 minutes at 5 to 10km effort, 2 minutes inside 5km effort, 1 minute hard. Take 60 seconds jogging between efforts and 2 minutes easy between 3 sets.
  3. Wed

    45 minutes

    1. Easy run or cross-training 45 minutes
  4. Thu

    60 minutes

    1. AM run 30 to 40 minutes easy
    2. PM run 3 sets of 2 miles at 10km pace with 2 minutes easy jogged recovery.
  5. Fri

    Rest

  6. Sat

    Under 40 minutes

    1. Run Parkrun or 5km time trial.
  7. Sun

    75 minutes

    1. Easy run 75 minutes

Week 6

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Run 5 minutes at threshold effort and 2 sets of (5 sets of 90 seconds at 5km pace) with 2 minutes easy between sets.
  3. Wed

    40 minutes

    1. Easy run or cross-train 40 minutes
  4. Thu

    30 minutes

    1. Progression run 10 minutes easy pace, 10 minutes steady pace, 10 minutes nearing threshold.
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Recovery jog 30 minutes
  7. Sun

    10km

    1. 10K race Good luck!