10Km Training Plan

Prepared by Paul Fletcher M60, currently ranked No. 1 in UK 800m, 1500m, 1 mile - 2019

The 10km distance is not a great deal different than the 5km race plan, on our 5km training plan page. You have to do longer runs and more of them and the intervals are longer also but basically the plan is then the same. On the 5km we just alternate between a long run and the next day intervals. On the 10km plan we will do two days of long runs and then do intervals, then back to long runs. There are two runs of 90min rather then the 60min runs on the 5km plan.

Day 1 2 3 4 5 6
90min 5km Paced Intervals 90min 3km Paced Intervals REST Start at 60min
60min 5km Paced Intervals 90min 1mile Paced Speedwork REST Back to 90min

5km Paced Intervals Alternate weekly between 6 x 1000m & 4 x 2000m, with 2min rest.

3km Intervals 8 x 800m Alternate with 1min, 2min, 1min rest....

Of course this is only a two week programme and any programme needs to be progressive to be effective. Please read the section on making a training programme progressive

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