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A 10K Race is a popular racing distance. Many runners start by entering a 5-K, then shift upwards to the 10-K (10,000 meters, or 6.2 miles) en route to a marathon. Or they begin at the marathon and look for lower mileage races, realizing they can improve their speed and race more frequently at 10K distances. 10K races are fun to run and easy to run.
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| 1 | Stretch & Strength | 2.5 mile run | 30 min cross | 2 mile run + Strength |
Rest | 40 min cross | 3 mile run |
| 2 | Stretch & Strength | 2.5 mile run | 30 min cross | 2 mile run + Strength |
Rest | 40 min cross | 3.5 mile run |
| 3 | Stretch & Strength | 2.5 mile run | 35 min cross | 2 mile run + Strength |
Rest | 50 min cross | 4 mile run |
| 4 | Stretch & Strength | 3 mile run | 35 min cross | 2 mile run + Strength |
Rest | 50 min cross | 4 mile run |
| 5 | Stretch & Strength | 3 mile run | 40 min cross | 2 mile run + Strength |
Rest | 60 min cross | 4.5 mile run |
| 6 | Stretch & Strength | 3 mile run | 40 min cross | 2 mile run + Strength |
Rest | 60 min cross | 5 mile run |
| 7 | Stretch & Strength | 3 mile run | 45 min cross | 2 mile run + Strength |
Rest | 60 min cross | 5.5 mile run |
| 8 | Stretch & Strength | 3 mile run | 30 min cross | 2 mile run + Strength |
Rest | Rest | 10K Race |
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| 1 | 3 Mile Run + Strength | 3 Mile Run | 35 Min Tempo Run | 3 Mile Run + Strength | Rest | 60 min cross | 4 Mile Run |
| 2 | 3 Mile Run + Strength | 3.5 Mile Run | 8 x 400 5K Pace | 4 Mile Run + Strength | Rest | 60 min cross | 5 Mile Run |
| 3 | 3 Mile Run + Strength | 4 Mile Run | 40 Min Tempo Run | 3 Mile Run + Strength | Rest | 60 min cross | 6 Mile Run |
| 4 | 3 Mile Run + Strength | 4.5 Mile Run | 9 x 400 5K Pace | 4 Mile Run + Strength | 2 Mile Run | Rest | 5K Race |
| 5 | 3 Mile Run + Strength | 5 Mile Run | 45 Min Tempo Run | 3 Mile Run + Strength | Rest | 60 min cross | 6 Mile Run |
| 6 | 3 Mile Run + Strength | 5.5 Mile Run | 10 x 400 5K Pace | 4 Mile Run + Strength | Rest | 60 min cross | 7 Mile Run |
| 7 | 3 Mile Run + Strength | 6 Mile Run | 50 Min Tempo Run | 4 Mile Run + Strength | Rest | 60 min cross | 8 Mile Run |
| 8 | 3 Mile Run + Strength | 3 Mile Run | 5 x 400 5K Pace | 1-3 Mile Run | Rest | Rest | 10K Race |
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| 1 | 3 Mile Run + Strength | 30 min tempo | 6 x 400 mile pace | 3 Mile Run + Strength | Rest or 3 mile | 5 miles total, 2 @ pace | 6 mile run |
| 2 | 3 Mile Run + Strength | 40 min tempo | 7 x 400 mile pace | 4 Mile Run + Strength | Rest or 3 mile | 5 miles total, 2 @ pace | 7 mile run |
| 3 | 3 Mile Run + Strength | 50 min tempo | 8 x 400 mile pace | 5 Mile Run + Strength | Rest or 3 mile | 5 miles total, 3 @ pace | 8 mile run |
| 4 | 3 Mile Run + Strength | 30 min tempo | 9 x 400 mile pace | 3 Mile Run + Strength | Rest or 3 mile | Rest | 5K Race |
| 5 | 3 Mile Run + Strength | 50 min tempo | 10 x 400 mile pace | 6 Mile Run + Strength | Rest or 3 mile | 6 miles total, 3 @ pace | 8 mile run |
| 6 | 3 Mile Run + Strength | 30 min tempo | 11 x 400 mile pace | 3 Mile Run + Strength | Rest or 3 mile | Rest | 8K Race |
| 7 | 3 Mile Run + Strength | 60 min tempo | 12 x 400 mile pace | 6 Mile Run + Strength | Rest or 3 mile | 6 miles total, 3 @ pace | 10 mile run |
| 8 | 3 Mile Run + Strength | 30 min tempo | 6 x 400 mile pace | 3 Mile Run | Rest or 1-3 mile | Rest | 10K Race |
