10 km Training Plan
Target time: < 45 Min.
Ready for a new record?
Do you already have some experience on the 10 km distance and now want to improve your times? Then we recommend targeted interval training to help improve your performance. This 6-week plan for experienced runners provides three to four workouts a week as well as additional strength training and guides you to your goal. It is important to realistically assess your performance and to take the rest days seriously.
For an extra dose of motivation and progress, you should definitely train with a sports watch. This way you can always keep an eye on your times or kilometres and successes. And for additional support, you will find a glossary at the bottom of this page with the most important terms that appear in your training plan. We’re already chanting your hero’s welcome at the finish line!
SHOES ON, LET'S GO ...
Week 1
Monday
4 km slow endurance run with progression runs (5 x 600m in approx. 2:15 min. Each including a 3 min. walking break) + 3 km slow endurance run
Tuesday
Strength exercises, e.g. Core Stability or cycling / swimming (60 min.)
Wednesday
10 km slow endurance run with progression runs (5 x 100m incl. Break of 100m slow endurance run
Thursday
Rest Day
Friday
Interval runs: 2 x 3 km slow endurance run, 5 km speed endurance run in between
Saturday
12 km slow endurance run
Sunday
Rest Day
Week 2
Monday
5 km slow endurance run with progression runs (5 x 800m in approx. 3:00 min. Each including a 3 min. walking break) + 3 km slow endurance run
Tuesday
Strength exercises, e.g. Core Stability or cycling / swimming (60 min.)
Wednesday
11 km slow endurance run with progression runs (5 x 100m incl. break, of 100 m slow endurance run)
Thursday
Rest Day
Friday
Interval runs: 2 x 3 km slow endurance run, 5 km speed endurance run in between
Saturday
14 km slow endurance run
Sunday
Rest Day
Week 3
Monday
7 km slow endurance run with progression runs (5 x 1.000m in approx. 3:50 min. Each including a 4 min. walking break) + 3 km slow endurance run
Tuesday
Strength exercises, e.g. Core Stability or cycling / swimming (60 min.)
Wednesday
11 km slow endurance run with progression runs (5 x 100m incl. break, of 100 m slow endurance run)
Thursday
Rest Day
Friday
Interval runs: 2 x 3 km slow endurance run, 6 km speed endurance run in between
Saturday
16 km slow endurance run
Sunday
Rest Day
Week 4
Monday
7 km slow endurance run with progression runs (5 x 1.000m in approx. 3:50 min. Each including a 4 min walking break) + 3 km slow endurance run
Tuesday
Strength exercises, e.g. Core Stability or cycling / swimming (60 min.)
Wednesday
11 km slow endurance run with progression runs (5 x 100m incl. break, of 100 m slow endurance run)
Thursday
Rest Day
Friday
Interval runs: 2 x 3 km slow endurance run, 6 km speed endurance run in between
Saturday
16 km slow endurance run
Sunday
Rest Day
Week 5
Monday
7 km slow endurance run with progression runs (5 x 1.000m in approx. 3:50 min. Each including a 4 min. walking break) + 3 km slow endurance run
Tuesday
Strength exercises, e.g. Core Stability or cycling / swimming (60 min.)
Wednesday
11 km slow endurance run with progression runs (5 x 100m incl. break, of 100 m slow endurance run)
Thursday
Rest Day
Friday
Interval runs: 2 x 3 km slow endurance run, 4 km speed endurance run in between
Saturday
12 km slow endurance run or rest
Sunday
Rest Day
Week 6
Monday
5 km slow endurance run with progression runs (3 x 1.000m in approx. 3:50 min. Each including a 4 min. walking break) + 3 km slow endurance run
Tuesday
Strength exercises, e.g. Core Stability or cycling / swimming (60 min.)
Wednesday
10 km slow endurance run with progression runs (5 x 100m incl. Break of 100m slow endurance run
Thursday
Rest Day
Friday
8 km slow endurance run
Saturday
Rest Day
Sunday
10 km Race (Target Time < 45 Min.)
GLOSSARY
- Maximum Heart Rate (maximum pulse): Number of heartbeats per minute that are reached during the greatest possible physical exertion (there can be considerable individual differences depending on age, gender, fitness level and many other factors). Exercise ECGs, rule of thumb (e.g. maximum pulse = 220 – age in years) or sports watches with heart rate monitors are also suitable for determining this.
- Slow endurance run: approx. 70% of the maximum heart rate.
- Fast endurance run: approx. 80% of the maximum heart rate.
- Progression run: approx. 70 – 80% of the maximum heart rate. This is a run over a predetermined route, in which the pace is continuously increased.
- Interval run: change between fast and slow running units, in which the specified distances should be completed at a constant pace.
- Tempo endurance run: approx. 85 – 95% of the maximum heart rate.
Trainings Plan 10 km
Target Time: < 65 – 70 Min.
You’d rather go out on a relaxed 10 km run? Then check out the training plan for beginning runners.
Training Plan
Half Marathon
You’re already an experienced runner, but you would like to step up your game and run your first half marathon? Our plan will help you!
Training Plan
Marathon
Do you have bigger dreams and want to run 42.195 km? Take the first step now!