Your 12 Week 10K Training Program

You also might like the articles: 
 Clear Running Goals and Plan 

Your 12 Week 10K Training Program  

Your 12 Week 10K training PlanWeek 1 
  • Run 5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
  • Wednesday 4Km run
  • Thursday Rest and Walk for 45min.
  • Saturday rest
  • Sunday is the long run 5.5K
Week 2


      • Run 5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4Km run
      • Thursday Rest and Walk for 45min.
      • Friday an easy 2/3K or walk for 45min.
      • Saturday rest
      • Sunday is the long run 6Km
Week 3
      • Run 5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4Km run 
      • Thursday Rest and Walk for 45min.
      • Friday an easy 2/3K or walk for 45min.
      • Saturday rest 
      • Sunday is the long run 6.5Km
Week 4 
      • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4Km run
      • Thursday Rest and Walk for 1hour
      • Friday an easy 3K or walk for 1hour
      • Saturday rest
      • Sunday is the long run 6.5Km
Week 5
      • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4Km run 
      • Thursday Rest and Walk for 1hour
      • Friday an easy 3K or walk for 1hour
      • Saturday rest 
      • Sunday is the long run 7Km
Week 6 
      • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4Km run
      • Thursday Rest and Walk for 1hour
      • Friday an easy 3K or walk for 1hour
      • Saturday rest
      • Sunday is the long run 7.5Km
Week 7 
      • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4/4.5Km run 
      • Thursday Rest and Walk for 1hour
      • Friday an easy 3K or walk for 1hour
      • Saturday rest 
      • Sunday is the long run 8Km
Week 8 
      • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4/4.5Km run
      • Thursday Rest and Walk for 1hour
      • Friday an easy 3K or walk for 1hour
      • Saturday rest
      • Sunday is the long run 8Km
Week 9 
      • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4/4.5Km run 
      • Thursday Rest and Walk for 1hour
      • Friday an easy 3K or walk for 1hour
      • Saturday rest 
      • Sunday is the long run 8.5Km
Week 10 
  • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
  • Wednesday 4/4.5Km run
  • Thursday Rest and Walk for 1hour
  • Friday an easy 3K or walk for 1hour
  • Saturday rest
  • Sunday is the long run 9Km
Week 11
      • Run 5.5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
      • Wednesday 4/4.5Km run 
      • Thursday Rest and Walk for 1hour
      • Friday an easy 3K or walk for 1hour
      • Saturday rest 
      • Sunday is the long run 9.5Km
Week 12
  • Run 5K starting your day on a Monday or Tuesday/ Switch and Rest or cross-train on Monday if your Sunday was a long run.
  • Wednesday 4/Km run
  • Thursday Rest / Walk for 1hour
  • Friday a walk for 1hour
  • Saturday rest
Important Things to note:  
      • You can change your days around to
        suit your schedule. For example if you want to start your training program week on a
        Sunday and end it on a Saturday it is perfectly fine. 
      • On your rest days, pay attention to
        the way your body is feeling. If you are not able to cross-train,
        strength train or walk do not and/or make it up another rest day. Shin Splints are a runners most common injury give your
        body time to heal. Do not forget to stretch before and after!
      • On the walk days make sure your walk is leisurely. 
      • The long runs on Sunday should be
        slow…Map your run before you go out and train running without a watch. -Not
        knowing your pace will make the run more enjoyable knowing that you can
        go slow…
      • The two other running training days of the
        week, mix them up – run hills, a tempo runs, speed drills. Alternate
        weeks, example do not do hills two weeks in a row.
      • The week of the race, train gently and relax. 
      • Go to where the race is and get familiar with it by walking and/ running it. 
      • Figure out what you are going to wear for the 10k . 
      • Go over the 10K race in your head before hand. 
      • Ask yourself pertinent questions
        about the 10K race.  Example: When are going to speed up? How do I want to
        start? Are you going to walk some of the race or run/walk? If you
        trained with a friend are you going to run the whole race with your
        friend?
      •  Have a blast running your 10K and rest the next week with no running!

Sign up for free email updates on tips and motivation!
Learn more about running a marathon from Jago 
What’s happening today at RunningMySpace

Back to top: Your 12 Week 10K Training Program

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.