10k training plan

You can start this 6 week 10k training plan and get fit with the help of Jim Davis, former Olympic Coach and trainer. This plan is geared towards athletes who have done some running of recent times, perhaps having just finished a 5k and are looking to challenge themselves over a longer distance.

Week 1: 

Day 1: 30 Minutes Run at an Easy Pace (E indicates Easy Pace)

Day 2: 30 Minutes E

Day 3: 35 Minutes E

Day 4: 30 Minutes E

Week 2

Day 1: 30 Minutes E

Day 2: 40 Minutes E

Day 3: 20 Minutes E + 10 Minutes at a Faster Pace to finish

Day 4: 45 Minutes E

Week 3

Day 1: 35 Minutes E

Day 2: 15 Minutes E + 15 Minutes at a Faster Pace + 15 Minutes E

Day 3: 45 Minutes E

Day 4: 50 Minutes E

Week 4

Day 1: 40 Minutes E

Day 2: 15 Minutes E + 3 x 4 Minutes at a Faster Pace with 2 Minutes between runs
15 Minutes easy warm down

Day 3: 45 Minutes E

Day 4: 60 Minutes E

Week 5

Day 1: 45 Minutes E

Day 2: 15 Minutes E + 5 x 3 Minutes at a Faster Pace with 90 second jog between runs
15 Minutes easy warm down

Day 3: 20 Minutes E + 20 Minutes at a Faster Pace
15 Minutes easy warm down

Day 4: 60 Minutes E

Week 6

Day 1: 30 Minutes E

Day 2: 15 Minutes Easy + 3 x 4 Minutes at Faster Pace with 2 Minutes jog between runs
15 Minutes easy warm down

Day 3: 30 Mins E

Day 4: WE HAVE REACHED OUR TARGET – CALCUTTA 10K RUN