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10 Mile Training Plan

Beginner | Intermediate

BEGINNER 16 WEEK 10 MILE TRAINING PLAN

	WEEK 1
MON	10 mins easy jog
TUES	REST
WED	REST
THURS	10 - 15 mins easy jog
FRI	REST
SAT	REST
SUN	Jog / Walk 20 mins

	WEEK 2
MON	REST
TUES	10 mins jog
WED	REST
THURS	15 mins jog
FRI	REST
SAT	REST
SUN	20 mins jog

	WEEK 3
MON	10 mins taken very easy
TUES	REST
WED	REST
THURS	20 mins steady
FRI	REST
SAT	REST
SUN	25-30 mins jog

	WEEK 4
MON	REST
TUES	20 mins easy
WED	REST
THURS	20 mins easy
FRI	REST
SAT	REST
SUN	30-35 mins easy

	WEEK 5
MON	REST
TUES	20 mins easy
WED	REST
THURS	20 mins easy
FRI	REST
SAT	REST
SUN	35 mins easy

	WEEK 6
MON	REST
TUES	20 mins easy
WED	REST
THURS	20 mins easy
FRI	REST
SAT	REST
SUN	35-40 mins easy

	WEEK 7
MON	20 mins steady
TUES	REST
WED	REST
THURS	10 mins steady
FRI	REST
SAT	10 mins very easy jog
SUN	5 miles (or similar) time-trial, with jog warm-up

	WEEK 8
MON	10 mins super slow recovery run
TUES	REST
WED	35 mins steady
THURS	REST
FRI	35 mins steady
SAT	REST
SUN	55 mins steady

	WEEK 9
MON	15 mins super slow recovery run
TUES	REST
WED	40-45 mins steady
THURS	REST
FRI	35 mins steady
SAT	REST
SUN	60 mins steady

	WEEK 10
MON	REST
TUES	35 mins easy
WED	REST
THURS	45 mins brisk pace
FRI	20 mins recovery jog
SAT	REST
SUN	65 mins jog

	WEEK 11
MON	REST
TUES	35 mins easy
WED	REST
THURS	45 mins brisk pace
FRI	Rest or 15-20 mins easy jog
SAT	REST
SUN	75 mins jog

	WEEK 12
MON	20 mins recovery jog
TUES	REST
WED	50 mins steady
THURS	REST
FRI	REST
SAT	20 mins very easy jog
SUN	10k (6.2 miles) race or equivalent time-trial, + warm-up/down

	WEEK 13
MON	20 mins super slow
TUES	REST
WED	50 mins brisk
THURS	REST
FRI	45 mins easy pace
SAT	REST
SUN	Easy 80 - 90 min jog

	WEEK 14
MON	25 mins easy
TUES	REST
WED	60 mins steady
THURS	REST
FRI	45 mins easy pace
SAT	REST
SUN	90 mins jog

	WEEK 15
MON	REST
TUES	REST
WED	50 mins steady
THURS	35 mins easy
FRI	REST
SAT	15 mins easy jog
SUN	60 mins comfortable pace

	WEEK 16
MON	20 mins easy jog
TUES	REST
WED	40 mins comfortable
THURS	REST
FRI	REST
SAT	10-15 mins very easy jog in race kit and shoes
SUN	10 Mile race! with easy warm-up and cool-down

INTERMEDIATE 16 WEEK 10 MILE TRAINING PLAN

	WEEK 1
MON	30 mins steady
TUES	40 mins with efforts on hills
WED	REST
THURS	30 mins easy
FRI	Warm-up, brisk 25 mins, cool-down
SAT	REST
SUN	45 mins comfortable pace

	WEEK 2
MON	30 mins easy
TUES	Steady 35-40 mins
WED	Warm-up then 3 x 7 minutes hard with 3 minute recoveries, cool-down
THURS	REST
FRI	Steady 30 mins
SAT	REST
SUN	45 mins steady

	WEEK 3
MON	Easy 30 mins jog
TUES	Warm-up then 3 x 7 minutes hard with 3 minute recoveries, cool-down
WED	REST
THURS	Steady 40 mins
FRI	Warm-up, then 20-25 mins fast time-trial, cool-down
SAT	REST
SUN	50 mins comfortable

	WEEK 4
MON	REST
TUES	Steady 45 mins
WED	Brisk 45 minutes, working hard on hills, recovering on down-hill
THURS	Easy 30 mins recovery jog
FRI	Steady 40 mins
SAT	REST
SUN	55-60 mins comfortable pace

	WEEK 5
MON	Jog 30 mins
TUES	REST
WED	Off-road fartlek session – 45 mins
THURS	Steady 40 mins easy jog
FRI	REST
SAT	Comfortable 40 mins
SUN	65 mins easy

	WEEK 6
MON	Easy 30 min jog
TUES	Warm-up, 2 x 10 minutes hard with 4 mins recovery in between, cool-down.
WED	REST
THURS	Repeat time-trial from week 3.
FRI	Steady 40 mins
SAT	REST
SUN	65-75 mins comfortable

	WEEK 7
MON	Easy recovery 30 mins
TUES	Warm-up, brisk 20-25 mins, cool-down
WED	REST
THURS	Steady 45 mins
FRI	REST
SAT	15 minutes super slow
SUN	10k race. Warm-up, race hard, cool down

	WEEK 8
MON	Very easy 20-25 mins jog
TUES	Steady 40 mins
WED	Warm-up then 3 x 7 minutes hard with 3 minute recoveries, cool-down
THURS	REST
FRI	40-45 mins steady
SAT	REST
SUN	80 mins comfortable

	WEEK 9
MON	Comfortable 30-40 mins
TUES	Brisk 40 mins.
WED	Warm-up then 3 x 10 minutes brisk – hard with 3 minute recoveries, cool-down
THURS	REST
FRI	40-45 mins steady
SAT	REST
SUN	90 mins comfortable

	WEEK 10
MON	Easy recovery 30 mins
TUES	Warm-up, 4-6 x 3 minutes with 90 second recoveries, cool down.
WED	REST
THURS	Steady 50-60 mins
FRI	Brisk 40 minutes
SAT	REST
SUN	90+ minutes, comfortable pace

	WEEK 11
MON	Easy recovery 30 mins maximum
TUES	Warm-up, 4-6 x 3 minutes with 90 second recoveries, cool-down
WED	REST
THURS	Steady 50-60 mins
FRI	Brisk 40 minutes
SAT	REST
SUN	90 minutes, comfortable pace

	WEEK 12
MON	Easy 30 mins recovery run
TUES	Warm-up then 3 x 7 minutes hard with 2 ½ minute recoveries, cool-down
WED	REST
THURS	60 minutes with hard efforts on every hill.
FRI	REST
SAT	10 mins easy jog
SUN	120 mins

	WEEK 13
MON	30 mins recovery jog
TUES	Rest
WED	50-60 mins steady
THURS	REST
FRI	REST
SAT	30-35 mins very easy jog
SUN	Good warm-up, 6-8 miles hard, good warm down

	WEEK 14
MON	Easy 30 mins jog or rest if tired from time-trial
TUES	Warm-up then 3 x 7 minutes hard with 2 ½ minute recoveries, cool-down
WED	REST
THURS	60 minutes hard forest fartlek.
FRI	REST
SAT	30 mins easy jog
SUN	120 mins comfortable

	WEEK 15
MON	Easy 20 minute jog
TUES	Steady 40 mins
WED	REST
THURS	45-50 mins with brisk efforts on hills
FRI	REST
SAT	Easy 15 minute jog
SUN	60 mins comfortable with 20 minutes brisk in the middle

	WEEK 16
MON	20 mins easy jog
TUES	REST
WED	35 mins comfortable brisk with 5 x 20 second brisk efforts.
THURS	Steady 25 mins
FRI	REST
SAT	10-15 mins super slow in race kit and shoes
SUN	10 Mile race! Easy warm-up and cool-down