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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 day’s 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.