8 week advanced 10K training plan

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8 week advanced 10K training plan
Distance 10K Level Advanced Weeks 8

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

Week 1

  1. Mon

    30-45 minutes

    1. Recovery run 30 to 45 minutes
  2. Tue

    25 minutes

    1. Tempo run 25 minutes
  3. Wed

    45-60 minutes

    1. Easy run 45 to 60 minutes
  4. Thu

    45 minutes

    1. Progression run 45 minutes
  5. Fri

    Rest

  6. Sat

    45 minutes

    1. Easy run 45 minutes
  7. Sun

    60 minutes

    1. Easy run 60 minutes

Week 2

  1. Mon

    30-45 minutes

    1. Recovery run 30 to 45 minutes
  2. Tue

    6 miles

    1. Intervals 6 sets of 1 mile (60 to 90 seconds recovery)
  3. Wed

    45-60 minutes

    1. Easy run 45 to 60 minutes
  4. Thu

    30 minutes

    1. Tempo run 30 minutes
  5. Fri

    Rest

  6. Sat

    45 minutes

    1. Fartlek session 45 minutes
  7. Sun

    75 minutes

    1. Easy run 75 minutes

Week 3

  1. Mon

    30-45 minutes

    1. Recovery run 30 to 45 minutes
  2. Tue

    5km

    1. Intervals 12 sets of 400m (60 seconds recovery)
  3. Wed

    45-60 minutes

    1. Easy run 45 to 60 minutes
  4. Thu

    30 minutes

    1. Tempo run 30 minutes
  5. Fri

    Rest

  6. Sat

    45 minutes

    1. Hills 10 minutes at tempo (2 min recovery), 8 sets of 1 minute hill (jog down recovery) and 10 minute tempo run.
  7. Sun

    60 minutes

    1. Easy run 60 minutes

Week 4

  1. Mon

    30-45 minutes

    1. Recovery run 30 to 45 minutes
  2. Tue

    5 miles

    1. Intervals 2 miles, 2 miles and 1 mile with 3 minutes recovery between.
  3. Wed

    45 minutes

    1. Easy run 45 minutes
  4. Thu

    45 minutes

    1. Progression run 45 minutes
  5. Fri

    Rest

  6. Sat

    5km

    1. 5km Race or timed 5km run.
  7. Sun

    75-90 minutes

    1. Easy run 75 to 90 minutes

Week 5

  1. Mon

    30-45 minutes

    1. Recovery run 30 to 45 minutes
  2. Tue

    8km

    1. Intervals 20 sets of 200m with 200m jog recovery.
  3. Wed

    60 minutes

    1. Easy run 60 minutes
  4. Thu

    35 minutes

    1. Tempo run 35 minutes
  5. Fri

    Rest

  6. Sat

    36 minutes

    1. Hills 6 sets of 5 minutes at tempo on a hilly course with 1 minute recovery.
  7. Sun

    90 minutes

    1. Easy run 90 minutes

Week 6

  1. Mon

    30-45 minutes

    1. Recovery run 30 to 45 minutes
  2. Tue

    6 miles

    1. Intervals 3 sets of 2 miles with 3 minutes recovery.
  3. Wed

    45-60 minutes

    1. Easy run 45 to 60 minutes
  4. Thu

    35 minutes

    1. Tempo run 35 minutes
  5. Fri

    Rest

  6. Sat

    45 minutes

    1. Fartlek session 45 minutes
  7. Sun

    90 minutes

    1. Easy run 90 minutes

Week 7

  1. Mon

    30-45 minutes

    1. Recovery run 30 to 45 minutes
  2. Tue

    8km

    1. Intervals 12 sets of 400m with 60 sconds recovery.
  3. Wed

    60 minutes

    1. Easy run 60 mnutes
  4. Thu

    52 minutes

    1. Tempo run 4 sets of 10 minutes with 2 to 3 minutes recovery.
  5. Fri

    Rest

  6. Sat

    45 minutes

    1. Progression run 45 minutes
  7. Sun

    45-60 minutes

    1. Easy run 45 ot 60 minutes

Week 8

  1. Mon

    30-45 minutes

    1. Recovery run 30 to 45 minutes
  2. Tue

    30 minutes

    1. Intervals 6 minutes tempo run then 6 sets of 400m with 60 seconds recovery.
  3. Wed

    45 minutes

    1. Easy run 45 minutes
  4. Thu

    30 minutes

    1. Progression run 30 minutes
  5. Fri

    Rest

  6. Sat

    10-20 minutes

    1. Jog 10 to 20 minutes
  7. Sun

    10km

    1. 10K Race