Based on 10 km 50 min
10KModerate12 weeks
Based on 10 km 50 min
Schedule
Week 1
Mon
Rest
Tue
Rest
Wed
Easy
40 min
Thu
Tempo
40 min
Fri
Rest
Sat
Easy
30 min
Alternatively, cross train.
Sun
Long
6 miles
Week 2
Mon
Rest
Tue
Tempo
30 min
Wed
Easy
40 min
Thu
Easy
30 min
Intervals
Fri
Rest
Sat
Cross-train
Sun
Long
6 miles
Week 3
Mon
Rest
Tue
Easy
30 min
Intervals
Wed
Easy
40 min
Thu
Tempo
30 min
Fri
Rest
Sat
Easy
40 min
Alternatively, cross train.
Sun
Long
7 miles
Week 4
Mon
Rest
Tue
Rest
Wed
Tempo
30 min
Thu
Easy
40 min
Fri
Rest
Sat
Cross-train
Sun
Long
5 miles
Week 5
Mon
Rest
Tue
Easy
30 min
Intervals
Wed
Easy
40 min
Thu
Tempo
40 min
Fri
Rest
Sat
Easy
40 min
Alternatively, cross train.
Sun
Long
7 miles
Week 6
Mon
Rest
Tue
Tempo
40 min
Wed
Easy
40 min
Thu
Easy
30 min
Intervals
Fri
Rest
Sat
Cross-train
Sun
Long
9 miles
Week 7
Mon
Rest
Tue
Easy
30 min
Intervals
Wed
Easy
40 min
Thu
Tempo
40 min
Fri
Rest
Sat
Easy
40 min
Alternatively, cross train.
Sun
Long
10 miles
Week 8
Mon
Rest
Tue
Rest
Wed
Tempo
40 min
Thu
Easy
30 min
Fri
Rest
Sat
Cross-train
Sun
Long
6 miles
Week 9
Mon
Rest
Tue
Easy
30 min
Intervals
Wed
Easy
40 min
Thu
Tempo
30 min
Fri
Rest
Sat
Easy
50 min
Alternatively, cross train.
Sun
Long
9 miles
Week 10
Mon
Rest
Tue
Tempo
40 min
Wed
Easy
40 min
Thu
Easy
40 min
Intervals
Fri
Rest
Sat
Cross-train
Sun
Long
5 miles
Week 11
Mon
Rest
Tue
Easy
40 min
Intervals
Wed
Easy
40 min
Thu
Tempo
40 min
Fri
Rest
Sat
Easy
40 min
Alternatively, cross train.
Sun
Long
6 miles
Week 12
Mon
Rest
Tue
Tempo
30 min
Wed
Rest
Thu
Rest
Fri
Easy
20 min
Sat
Rest
Sun
Race
Race