10K Training Plan for Advanced Runners

Here you go, your 6 week training plan. Finishing your first 10K gives you an amazing feeling, so of course you want to do it again. Here’s how to build on your experience for an even better day this time round!

Before starting this programme you should be able to jog for 20-25 minutes at a time, and be exercising three times per week.

 

Session 1

Session 2

Session 3

Week 1

Walk 5mins, run 20mins, walk 5mins, run 10mins

Walk 5mins, run 25mins, walk 5mins, run 10mins

Walk 5mins, run 30mins, walk 5mins, run 10mins

Week 2

Walk 5mins, run 30mins, walk 3mins, run 10mins

Walk 5mins, run 30mins, walk 1 min, run 10mins

Walk 5mins, run 40mins

Week 3

Walk 5mins, run 40mins

Walk 5mins, run 45mins, walk 5mins

Walk 5mins, run 45mins

Week 4

Run 45mins

Walk 5mins, run 30mins, walk 5mins

Run 30mins, for the middle 10mins, pick up the pace

Week 5

Run 45mins

Walk 5mins, run 30mins, walk 5mins

Run 30mins, for the middle 10mins, pick up the pace

Week 6

Run 45mins

Run 30mins

RUN ARMAGH
RACE DAY