10 km Training Plan
Target Time: < 65 – 70 min.
Ready for the classic?
Do you enjoy endurance training and do you want to take the next step and run the 10 kilometre distance? Excellent, you can start right away with our training plan. At the end of this plan you’ll finish your first 10 kilometre race between 65 and 70 minutes. The 10 kilometre run has become a classic distance featured in many events and challenges. The distance offers the perfect mix of endurance and speed. With our training plan, you’ll build up your stamina with one extra kilometre each week and break the 10 km limit in week 4.
Easy and slow endurance runs build up a basic stamina and the interval or speed run section will help you effectively improve your speed. For experienced runners aiming for a new personal best, we have designed a training plan with a faster target time of less than 45 minutes. At the bottom of this page you will find a glossary with the most important terms that appear in your training plan. And for now: good luck!
SHOES ON, LET'S GO ...
Week 1
Monday
4 km slow endurance run with progression runs (5 x 600 m in approx. 3:30 min. Each including a break, 3 min. Walking each) + 2 km slow endurance run
Tuesday
Rest Day
Wednesday
Rest Day
Thursday
Interval runs: 2 x 2 km slow endurance run, in between 5 km speed endurance run
Friday
Rest Day
Saturday
7km slow endurance run
Sunday
Rest Day
Week 2
Monday
5 km slow endurance run with progression runs (5 x 800 m in approx. 4:30 min. Each including a break, 3 min. running) + 2 km slow endurance run
Tuesday
Rest Day
Wednesday
Rest Day
Thursday
Interval runs: 2 x 2 km slow endurance run, 6 km faster endurance run in between
Friday
Rest Day
Saturday
8 km slow endurance run
Sunday
Rest Day
Week 3
Monday
7 km slow endurance run with progression runs (5 x 1000 m in approx. 5:45 min. Each including a break, 4 min. Walking) + 2 km slow endurance run
Tuesday
Rest Day
Wednesday
Rest Day
Thursday
Interval runs: 2 x 2 km slow endurance run, 6 km faster endurance run in between
Friday
Rest Day
Saturday
9 km slow endurance run
Sunday
Rest Day
Week 4
Monday
7 km slow endurance run with progression runs (5 x 1000 m in approx. 5:35 min each including break, 4 min. Walking each) + 2 km slow endurance run
Tuesday
Rest Day
Wednesday
Rest Day
Thursday
Interval runs: 2 x 2 km slow endurance run, in between 6 km speed endurance run
Friday
Rest Day
Saturday
10 km slow endurance run
Sunday
Rest Day
Week 5
Monday
8km slow endurance run with progression runs (3 x 2000 m in approx. 11:50 min. Each time including a break, 5 min. Walking) + 2 km slow endurance run
Tuesday
Rest Day
Wednesday
Rest Day
Thursday
Interval runs: 2 x 2 km slow endurance run, 4 km speed endurance run in between
Friday
Rest Day
Saturday
7km slow endurance run
Sunday
Rest Day
Week 6
Monday
5km slow endurance run with progression runs (3 x 1000m in approx. 5:45 min. incl. 4 min. break) + 2 km slow endurance run
Tuesday
Rest Day
Wednesday
Rest Day
Thursday
6km slow endurance run
Friday
Rest Day
Saturday
10km race (target time: 65 - 70 Min.)
Sunday
Rest Day
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.
Training Plan
5 km
Would you prefer to do 5 km or improve your fitness as a strength athlete? Here we go!
Training Plan 10 km
Target Time: < 45 min.
Would you like to complete your 10 kilometre race even faster? This plan will surely get you there!
Training Plan
Half Marathon
As an experienced runner, would you like to run your first half marathon? Our plan will help you!