Intermediate 10km programme

This programme is for you if you have already done a race of 10km or longer and
would like to improve your time. It uses long runs so you can cover the distance, and
tempo and speed work to increase your pace.

1km is equivalent to 0.6 miles. For this training programme, distances in miles have been rounded to the nearest whole number for simplicity.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

20 to 30 mins
Week 1

20 mins tempo 30 mins 3 miles (5km)

Rest easy or cross (including 5 mins Rest Rest long run
easy
training warm up and
cool down)

20 to 30 mins
Week 2

20 mins tempo 5 miles (8km)

30 mins
Rest easy or cross (including 5 mins Rest Rest long run
easy
training warm up and
cool down)

30 mins
Week 3

30 mins tempo
easy or cross 30 mins 6 miles (10km)
Rest (including 5 mins Rest easy
Rest long run
training warm up and
cool down)

30 mins
Week 4

30 mins tempo 30 mins 7 miles (11km)

Rest easy or cross (including 5 mins Rest Rest
speed long run
training warm up and
cool down)

30 mins
Week 5

20 mins tempo 30 mins 8 miles (13km)

Rest easy or cross (including 5 mins Rest Rest
speed long run
training warm up and
cool down)

30 mins
Week 6

20 mins tempo 30 mins 8 miles (13km)

Rest easy or cross (including 5 mins Rest speed Rest long run
training warm up and
cool down)

30 mins
Week 7

30 mins tempo 30 mins 6 miles (10km)

Rest easy or cross (including 5 mins Rest Rest long run
speed
training warm up and
cool down)
Week 8

30 mins 3 miles (5km) 3 miles (5km) 10 km

Rest easy or cross race pace Rest easy Rest
RACE
training