10k SCHEDULE

Six Week Training Programme

Devised by Jane Wake

Congratulations on embarking on this 6 week training programme for a 10k Run! Whether
you have run many before, or this is your very first time, the following schedules will enable
you to complete your next race with great success. For this guide you do need to be at a
level where you are already running a minimum of 20 minutes, 3 x week. If you are not,
check out our 5K guide and follow this first. Before you start it is essential that you read our
Runners Guide. This will explain all the details on the schedules below plus give you some
very important advice to ensure your training remains effective, safe and on schedule.

Which schedule to follow?

Beginners: If you have never run a 5k or 10k distance before our Beginners running guide
is designed just for you. The program will start with short runs and longer walk/runs building
up to being able to run for 10k in 6 weeks.

Intermediate: The intermediate programme is ideal for you if you are already running 5k
comfortably but need guidance on what to do to ensure you are capable of comfortably
completing a 10K.

Advanced: If you are a seasoned 10k racer the schedule for Advanced running (sub 50
Min) guide will really help you speed up your times and help you achieve perhaps a new PB
(personal best). If you already run a sub 50min 10K easily then still use the Sub 50 guide
but record quicker times for your longer runs.

Actual: Use the Actual schedule, to fill in what you do each week. This not only ensures
you are doing the right amount of training, but also acts as a motivator to keep you going
(carry your schedule in a convenient places or pin it up on your wall or fridge).

You can follow either one of the schedules or try training, somewhere in between but keep
checking what you do against the three different programmes.

N.B. The following training schedules are designed for healthy adults. It is advisable for
anyone embarking on this programme to check with their GP first. ActionAid works with
Jane Wake to offer guidance to enhance your running be we cannot be held responsible for
any injuries you may have as a result of following this advice.

The days indicated are meant as a guide. Swap them around to fit into your schedule,
making sure however that you have a rest day before your long run and easy workouts or
rests after more intense sessions. Assume all sessions are running sessions, unless
indicated otherwise.



WEEK 1: Week commencing _______________

Beginners -
from walking to
running , 10k
guide
Intermediates -
Virgin 10K Runners
Fool Proof Guide
Advanced (sub
50min) Go faster,
get stronger guide.
ACTUAL what I've done
MON Rest Rest Rest
TUE 20 min run mod
(*4)
20 min run, moderate
(*3/4)
25 mins hard (6/7*)
WED Rest Rest Easy run 35 mins (3*)
THU 25 min run easy
(*3)
25 mins mod (*4/5) Rest
FRI Rest 20 mins easy (*3) 25 mins mod (4/5*)
SAT Rest Rest Rest
SUN 40 min long
run/walk (*2/3)
walk briskly for 5
minutes then start
into a gentle run.
Run for 25
minutes and then
finish with a fast
walk for a further
10 minutes.
35 mins long run or 4
5 k (*3-5)
40 min long run or 7 -
8k (3 5*) , find your
km/pace on this run
through GPS or using
a measured km.

*this is your intensity rating - see runners guide for explanation

WEEK 2: Week commencing _______________

Beginners -
from walking to
running , 10k
guide
Intermediates -
Virgin 10K Runners
Fool Proof Guide
Advanced (sub
50min) Go faster,
get stronger guide.
ACTUAL what I've done
MON Rest Rest Rest or X-train and
stretch

TUE 25 min run
moderate (*)
25 min run, moderate
(*3/4)
25 mins fartlek or hills
(6/7*)

WED Rest Rest Easy run 40 mins (3*)
THU 25 min run easy
(*3)
30 mins mod (*4/5) Rest
FRI Rest or x train 25 mins easy (*3) 30 mins mod (4/5*)
SAT Rest Rest Rest
SUN 40 min long
run/walk (*2/3)
walk briskly for 5
minutes then start
into a gentle run.
Run for 30
minutes and then
finish with a fast
walk for a further
5 minutes.
40 mins long run or 5
6 k (*3-5)
45 min long run or 8 -
9k (4 6*).
Check your pace and
record your average
mins/km.
Your aim is to improve
on last weeks
average.









WEEK 3: Week commencing _______________

Beginners -
from walking to
running , 10k
guide
Intermediates -
Virgin 10K Runners
Fool Proof Guide
Advanced (sub
50min) Go faster,
get stronger guide.
ACTUAL what I've done
MON Rest Rest Rest or X-train and
stretch

TUE 30 min run mod-
hard (4 - 5*)
25 min run, hard
(*5/6)
30 mins fartlek
increase your speed
(7/8*)

WED Rest Rest Easy run 45 mins
(3*) 6 8k

THU 35 minutes mod
(*3/4)
35 mins mod (*4/5) Rest
FRI 20 min run
easy(*2/3)
25 mins easy (*3) 30 mins mod (4/5*)
SAT Rest Rest Rest
SUN 45 min long
run/walk (*3-4)
Walk briskly for 5
minutes then start
into a gentle run.
Run for 38
minutes and then
finish with a fast
walk for a further
2 minutes.
45 mins long run or
6 8k (*3-5)
40 min long run or 7
- 8k (4 6*) , use
the same route as
week 1 and aim to
take at least 45
seconds off your
time.


WEEK 4: Week commencing _______________

Beginners -
from walking to
running , 10k
guide
Intermediates -
Virgin 10K Runners
Fool Proof Guide
Advanced (sub
50min) Go faster,
get stronger guide.
ACTUAL what I've done
MON Rest Rest or x-train/core
strength and stretch
Rest or X-train core
strength and stretch

TUE 30 min run mod-
hard (4 - 5*)
25 mins fartleks or
hills (*5/6)
25 mins fartlek or hills
(7/8*)

WED Rest Rest Easy run 35 mins and
stretch (3*) (4 5k)

THU 35 minutes mod
(*3/4)
40 mins mod or 6 7k
(*4/5)
Rest
FRI 20 min run
easy(*2/3)
25 mins easy (*3) 30 mins moderate
(4/5*)

SAT Rest Rest Rest
SUN 50 min long
run/walk (*3-4)
Walk briskly for 5
minutes then start
into a gentle run.
Run for 40
minutes and then
finish with a fast
walk for a further
5 minutes.
50 - 55 mins long run
or 8 9k (*3-5)
10 - 12k (4 - 6*),
record your time and
average pace.





WEEK 5: Week commencing _______________

Beginners -
from walking to
running , 10k
guide
Intermediates -
Virgin 10K Runners
Fool Proof Guide
Advanced (sub
50min) Go faster,
get stronger guide.
ACTUAL what I've done
MON Rest Rest or x-train/core
strength and stretch
Rest or X-train core
strength and stretch

TUE 30 min run hard
(5-6*)
25 mins fartleks or
hills (*6/7)
30 mins fartlek (7/8*)
increase your speed

WED Rest Rest Easy run 35 mins and
stretch (3*) (4 5k)

THU 40 minutes mod
(*3/4)
45 mins mod or 7 8k
(*4/5)
Rest
FRI 20 min run
easy(*2/3)
25 mins easy (*3) 30 mins mod (4/5*)
SAT Rest Rest Rest
SUN 60 min long
run/walk (*3-4)
Walk briskly for 5
minutes then start
into a gentle run.
Run for at least
45 minutes and
then finish with a
fast walk
55 - 60 mins long run
or 9 10k (*3-5)
10k in around or
under 50 minutes
(4 6*), record your
time and average
pace.



WEEK 6: Week commencing _______________

Beginners -
from walking to
running , 10k
guide
Intermediates -
Virgin 10K Runners
Fool Proof Guide
Advanced (sub
50min) Go faster,
get stronger guide.
ACTUAL what I've done
MON Rest or x-
train/core
strength and
stretch
Rest or x-train/core
strength and stretch
Rest or X-train core
strength and stretch

TUE 30 min run mod
(3 - 4*)
25 mins easy-mod (*3
-4)
35 minutes moderate
(*4 )

WED Rest Rest Rest
THU 25 minutes easy
(*3/4)
35 mins easy or 5
7k (*3)
35 mins easy and
stretch (*3)

FRI Easy (*2/3) Rest or x- train gently
and stretch
Rest or x-train gently
and stretch

SAT Rest Rest Rest and plan you
race, work out your
pace per each km.
Check race course
details such as hills
and start positions.

SUN RACE!!
Start at a run but
go dead slow,
dont be tempted
to rush of, stay
steady and you
will run all the
way!
RACE!!
Dont rush off at the
start, go steady and
you will finish strongly!
RACE!!
Make sure you are in
the right start position
for your pace.
Stick to your pace
schedule and only
speed up in the last
km if you can.




ActionAid is a registered charity number 274467. Jane Wake is a top fitness professional and designed these running
schedules in 2009.