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10k and Half Marathon Training Programmes

Endurance Running Programmes

10k Training Programmes:

  1. 8week training programme for 10k runners averaging 25-30miles/week

  2. 8week training programme for 10k runners averaging 35-40miles/week

  3. 8week training programme for 10k runners averaging 45-50miles/week

  4. 8week training programme for 10k runners averaging 55-60miles/week

Half Marathon Training Programmes

  1. 8week training programme for 1/2 Marathon runners averaging 25-30miles/week

  2. 8week training programme for 1/2 Marathon runners averaging 35-40miles/week

  3. 8week training programme for 1/2 Marathon runners averaging 45-50miles/week

  4. 8week training programme for 1/2 Marathon runners averaging 55-60miles/week

 

10k Training Programmes

8week 10k Training programme (25-30miles/week)

Week1 Week2 Week3 Week4 (Recovery)
MON REST DAY REST DAY REST DAY REST DAY
TUE 4X1600M (10K pace) 6X800M (5K pace) 5X1200M (10K pace) 8X400M (Mile pace)
WED 4M Steady 5M Steady 4M Steady REST DAY
THU 5xLong Hills 10xShort Hills 5xLong Hills 6M Steady
FRI REST DAY REST DAY REST DAY REST DAY
SAT 20min Tempo  2x10min Tempo  20min Tempo 2x10min Tempo
SUN 12M Easy pace 10M Easy pace 12M Easy pace 8M Easy pace

 

Week5 Week6 Week7 Week8 (Race week)
MON REST DAY REST DAY REST DAY REST DAY
TUE 5x1200m (10k Pace) 8x600m (3K pace) 6x1000M (10K pace) 8x300m (Mile pace)
WED 4M Steady 5M Steady 4M Steady 3M Easy Pace
THU 10xTempo Hills 5xLong Hills 10xTempo Hills 4x800m (10k pace)
FRI REST DAY REST DAY REST DAY 3M Easy pace
SAT 20min Tempo 2x10min Tempo 20min Tempo REST DAY
SUN 12M Easy pace 10M Easy pace 12M Easy pace 10K RACE

  1. Rest Intervals: 10k pace = 60sec jog rec, 5k pace = 200m jog rec, 3k/mile pace = 400m jog rec

  2. Short Hills: 50-60sec up moderate gradient (5k pace), jog down rec

  3. Long Hills: 1:45-2:00min up moderate gradient (10k pace), jog down rec

  4. Tempo Hills: See tempo Hill section on Hill training page.

  5. Tempo: 10mile race pace - approximately 85-90%HRmax

  6. Steady: Approximately 75-80% HRmax

  7. Easy: Approximately 70-75% HRmax

  8. Warm-up/cool-down: 1-2miles warm-up and cool down for all interval, hill and tempo training.

 

8week 10k training programme (35-40miles/week)

Week1 Week2 Week3 Week4 (Recovery)
MON REST DAY 4M Easy pace REST DAY REST DAY
TUE 3X2000M (10K pace) 6X1000M (5K pace) 4X1600M (10K pace) 10X400M (Mile pace)
WED 7M Steady 5M Steady 7M Steady REST DAY
THU 6xLong Hills 12xShort Hills 6xLong Hills 6M Steady
FRI REST DAY REST DAY REST DAY REST DAY
SAT 25min Tempo 2x10min Tempo 25min Tempo 2x10min Tempo
SUN 14M Easy pace 12M Easy pace 14M Easy pace 10M Easy pace

 

Week5 Week6 Week7 Week8 (Race week)
MON REST DAY 4M Easy pace REST DAY REST DAY
TUE 4x1600m (10k Pace) 6x800m (3K pace) 5x1200M (10K pace) 10x300m (Mile pace)
WED 7M Steady 5M Steady 7M Steady 4M Easy Pace
THU 12xTempo Hills 6xLong Hills 12xTempo Hills 5x800m (10k pace)
FRI REST DAY REST DAY REST DAY 3M Easy pace
SAT 25min Tempo 2x10min Tempo 25min Tempo REST DAY
SUN 14M Easy pace 12M Easy pace 14M Easy pace 10K RACE

  1. Rest Intervals: 10k pace = 60sec jog rec, 5k pace = 200m jog rec, 3k/mile pace = 400m jog rec

  2. Short Hills: 50-60sec up moderate gradient (5k pace), jog down rec

  3. Long Hills: 1:45-2:00min up moderate gradient (10k pace), jog down rec

  4. Tempo Hills: See tempo Hill section on Hill training page.

  5. Tempo: 10mile race pace - approximately 85-90%HRmax

  6. Steady: Approximately 75-80% HRmax

  7. Easy: Approximately 70-75% HRmax

  8. Warm-up/cool-down: 1-2miles warm-up and cool down for all interval, hill and tempo training .

 

8week 10k training programme (45-50miles/week)

Week1 Week2 Week3 Week4
MON 6M Easy 6M Easy 6M Easy REST DAY
TUE 4X2000M (10K pace) 7X1000M (5K pace) 5X1600M (10K pace) 12X400M (Mile pace)
WED 8M Steady 6M Steady 8M Steady REST DAY
THU 7xLong Hills 14xShort Hills 7xLong Hills 6M Steady
FRI REST DAY REST DAY REST DAY REST DAY
SAT 30min Tempo 3x10min Tempo 30min Tempo 20min Tempo
SUN 16M Easy pace 14M Easy pace 16M Easy pace 12M Easy pace

 

Week5 Week6 Week7 Week8
MON 6M Easy 6M Easy 6M Easy REST DAY
TUE 5x1600m (10k Pace) 6x1000m (3K pace) 5x1200M (10K pace) 8x400m (Mile pace)
WED 8M Steady 6M Steady 8M Steady 5M Easy Pace
THU 14xTempo Hills 7xLong Hills 14xTempo Hills 6x800m (10k pace)
FRI REST DAY REST DAY REST DAY 3M Easy pace
SAT 30min Tempo 3x10min Tempo 30min Tempo REST DAY
SUN 16M Easy pace 14M Easy pace 16M Easy pace 10K RACE

  1. Rest Intervals: 10k pace = 60sec jog rec, 5k pace = 200m jog rec, 3k/mile pace = 400m jog rec

  2. Short Hills: 50-60sec up moderate gradient (5k pace), jog down rec

  3. Long Hills: 1:45-2:00min up moderate gradient (10k pace), jog down rec

  4. Tempo Hills: See tempo Hill section on Hill training page.

  5. Tempo: 10mile race pace - approximately 85-90%HRmax

  6. Steady: Approximately 75-80% HRmax

  7. Easy: Approximately 70-75% HRmax

  8. Warm-up/cool-down: 1-2miles warm-up and cool down for all interval, hill and tempo training.

 

8week 10k training programme (55-60miles/week)

Week1 Week2 Week3 Week4
MON 4M Easy 6M Easy 4M Easy REST DAY
TUE 3X3000M (10K pace) 7X1200M (5K pace) 6X1600M (10K pace) 12X500M (Mile pace)
WED 10M Steady 10M Steady 10M Steady REST DAY
THU 8xLong Hills 16xShort Hills 8xLong Hills 6M Steady
FRI 4M Easy REST DAY 4M Easy REST DAY
SAT 30min Tempo 4x10min Tempo 30min Tempo 25min Tempo
SUN 16M Easy pace 16M Easy pace 16M Easy pace 14M Easy pace

 

Week5 Week6 Week7 Week8
MON 4M Easy 6M Easy 4M Easy REST DAY
TUE 5x2000m (10k Pace) 8x1000m (3K pace) 6x1600M (10K pace) 10x400m (Mile pace)
WED 10M Steady 10M Steady 10M Steady 6M Easy Pace
THU 16xTempo Hills 8xLong Hills 16xTempo Hills 6x1000m (10k pace)
FRI 4M Easy REST DAY 4M Easy 3M Easy pace
SAT 30min Tempo 4x10min Tempo 30min Tempo REST DAY
SUN 16M Easy pace 16M Easy pace 16M Easy pace 10K RACE

  1. Rest Intervals: 10k pace = 60sec jog rec, 5k pace = 200m jog rec, 3k/mile pace = 400m jog rec

  2. Short Hills: 50-60sec up moderate gradient (5k pace), jog down rec

  3. Long Hills: 1:45-2:00min up moderate gradient (10k pace), jog down rec

  4. Tempo Hills: See tempo Hill section on Hill training page.

  5. Tempo: 10mile race pace - approximately 85-90%HRmax

  6. Steady: Approximately 75-80% HRmax

  7. Easy: Approximately 70-75% HRmax

  8. Warm-up/cool-down: 1-2miles warm-up and cool down for all interval, hill and tempo training.

 

Half Marathon Training Programmes

8week Half Marathon training programme (25-30miles/week)

Week1 Week2 Week3 Week4 (Recovery)
MON REST DAY REST DAY REST DAY REST DAY
TUE 3X2000M (10K pace) 6X800M (5K pace) 4X1600M (10K pace) 6X600M (3K pace)
WED 4M Steady 5M Steady 4M Steady REST DAY
THU 5xLong Hills 20mins 1/2Mar pace 5xLong Hills 6M Steady
FRI REST DAY REST DAY REST DAY REST DAY
SAT 20min Tempo 2x10min Tempo 20min Tempo 2x10min Tempo
SUN 12M Easy pace 12M Easy pace 12M Easy pace 8M Easy pace

 

Week5 Week6 Week7 Week8 (Race week)
MON REST DAY REST DAY REST DAY REST DAY
TUE 4x1600m (10k Pace) 6x800m (5K pace) 5x1200M (10K pace) 5x600m (5K pace)
WED 4M Steady 5M Steady 4M Steady 3M Easy Pace
THU 10xLong Hills 20mins 1/2Mar pace 10xLong Hills 4x800m (10k pace)
FRI REST DAY REST DAY REST DAY 3M Easy pace
SAT 20min Tempo 2x10min Tempo 20min Tempo REST DAY
SUN 12M Easy pace 12M Easy pace 12M Easy pace 1/2 Marathon race

  1. Rest Intervals: 10k pace = 60sec jog rec, 5k pace = 200m jog rec, 3k/mile pace = 400m jog rec

  2. Short Hills: 50-60sec up moderate gradient (5k pace), jog down rec

  3. Long Hills: 1:45-2:00min up moderate gradient (10k pace), jog down rec

  4. Tempo Hills: See tempo Hill section on Hill training page.

  5. Tempo: 10mile race pace - approximately 85-90%HRmax

  6. Steady: Approximately 75-80% HRmax

  7. Easy: Approximately 70-75% HRmax

  8. Warm-up/cool-down: 1-2miles warm-up and cool down for all interval, hill and tempo training.

 

8week Half Marathon training programme (35-40miles/week)

Week1 Week2 Week3 Week4 (Recovery)
MON REST DAY 4M Easy pace REST DAY REST DAY
TUE 3X2000M (10K pace) 6X1000M (5K pace) 4X1600M (10K pace) 6X800M (3K pace)
WED 7M Steady 5M Steady 7M Steady REST DAY
THU 6xLong Hills 30mins 1/2Mar pace 6xLong Hills 6M Steady
FRI REST DAY REST DAY REST DAY REST DAY
SAT 25min Tempo 2x10min Tempo 25min Tempo 2x10min Tempo
SUN 14M Easy pace 12M Easy pace 14M Easy pace 10M Easy pace

 

Week5 Week6 Week7 Week8 (Race week)
MON REST DAY 4M Easy pace REST DAY REST DAY
TUE 4x1600m (10k Pace) 6x800m (3K pace) 5x1200M (10K pace) 6x600m (5K pace)
WED 7M Steady 5M Steady 7M Steady 4M Easy Pace
THU 12xTempo Hills 30mins 1/2Mar pace 12xTempo Hills 5x800m (10k pace)
FRI REST DAY REST DAY REST DAY 3M Easy pace
SAT 25min Tempo 2x10min Tempo 25min Tempo REST DAY
SUN 14M Easy pace 14M Easy pace 12M Easy pace 1/2 Marathon

  1. Rest Intervals: 10k pace = 60sec jog rec, 5k pace = 200m jog rec, 3k/mile pace = 400m jog rec

  2. Short Hills: 50-60sec up moderate gradient (5k pace), jog down rec

  3. Long Hills: 1:45-2:00min up moderate gradient (10k pace), jog down rec

  4. Tempo Hills: See tempo Hill section on Hill training page.

  5. Tempo: 10mile race pace - approximately 85-90%HRmax

  6. Steady: Approximately 75-80% HRmax

  7. Easy: Approximately 70-75% HRmax

  8. Warm-up/cool-down: 1-2miles warm-up and cool down for all interval, hill and tempo training.

 

8week Half Marathon training programme (45-50miles/week)

Week1 Week2 Week3 Week4
MON 6M Easy 6M Easy 6M Easy REST DAY
TUE 3X3000M (10K pace) 6X1200M (5K pace) 5X2000M (10K pace) 5X1000M (3K pace)
WED 8M Steady 6M Steady 8M Steady REST DAY
THU 7xLong Hills 40mins 1/2Mar pace 7xLong Hills 6M Steady
FRI REST DAY REST DAY REST DAY REST DAY
SAT 30min Tempo 3x10min Tempo 30min Tempo 20min Tempo
SUN 16M Easy pace 14M Easy pace 16M Easy pace 12M Easy pace

 

Week5 Week6 Week7 Week8
MON 6M Easy 6M Easy 6M Easy REST DAY
TUE 5x2000m (10k Pace) 8x1000m (5K pace) 5x2000M (10K pace) 5x800m (5K pace)
WED 8M Steady 6M Steady 8M Steady 5M Easy Pace
THU 14xTempo Hills 40mins 1/2Mar pace 14xTempo Hills 6x800m (10k pace)
FRI REST DAY REST DAY REST DAY 3M Easy pace
SAT 30min Tempo 3x10min Tempo 30min Tempo REST DAY
SUN 16M Easy pace 16M Easy pace 14M Easy pace 1/2 Marathon

  1. Rest Intervals: 10k pace = 60sec jog rec, 5k pace = 200m jog rec, 3k/mile pace = 400m jog rec

  2. Short Hills: 50-60sec up moderate gradient (5k pace), jog down rec

  3. Long Hills: 1:45-2:00min up moderate gradient (10k pace), jog down rec

  4. Tempo Hills: See tempo Hill section on Hill training page.

  5. Tempo: 10mile race pace - approximately 85-90%HRmax

  6. Steady: Approximately 75-80% HRmax

  7. Easy: Approximately 70-75% HRmax

  8. Warm-up/cool-down: 1-2miles warm-up and cool down for all interval, hill and tempo training.

 

8week Half Marathon training programme (55-60miles/week)

Week1 Week2 Week3 Week4
MON REST DAY 6M Easy REST DAY REST DAY
TUE 4X3000M (10K pace) 6X1600M (5K pace) 4X3000M (10K pace) 6X1000M (3K pace)
WED 12M Steady 10M Steady 12M Steady REST DAY
THU 8xLong Hills 50mins 1/2Mar pace 8xLong Hills 6M Steady
FRI 4M Easy REST DAY 4M Easy REST DAY
SAT 30min Tempo 4x10min Tempo 30min Tempo 25min Tempo
SUN 18M Easy pace 16M Easy pace 18M Easy pace 14M Easy pace

 

Week5 Week6 Week7 Week8
MON REST DAY 6M Easy REST DAY REST DAY
TUE 6x2000m (10k Pace) 8x1200m (5K pace) 6x2000M (10K pace) 6x800m (5K pace)
WED 12M Steady 10M Steady 12M Steady 6M Easy Pace
THU 16xTempo Hills 50mins 1/2Mar pace 16xTempo Hills 6x1000m (1/2M pace)
FRI 4M Easy REST DAY 4M Easy 3M Easy pace
SAT 30min Tempo 4x10min Tempo 30min Tempo REST DAY
SUN 18M Easy pace 18M Easy pace 16M Easy pace 1/2 Marathon

  1. Rest Intervals: 10k pace = 60sec jog rec, 5k pace = 200m jog rec, 3k/mile pace = 400m jog rec

  2. Short Hills: 50-60sec up moderate gradient (5k pace), jog down rec

  3. Long Hills: 1:45-2:00min up moderate gradient (10k pace), jog down rec

  4. Tempo Hills: See tempo Hill section on Hill training page.

  5. Tempo: 10mile race pace - approximately 85-90%HRmax

  6. Steady: Approximately 75-80% HRmax

  7. Easy: Approximately 70-75% HRmax

  8. Warm-up/cool-down: 1-2miles warm-up and cool down for all interval, hill and tempo training.

 

 

 

 

 

 

 

Although, every attempt is made to ensure the accuracy of the information on this site, the publisher does not accept responsibility for the accuracy of information on this site. This material is not intended for use to diagnose, treat, cure, or prevent any disease.  The publisher does not accept any responsibility for consequences that may arise through any of the training methods or through the consumption of any supplement or nutritional product discussed on this site. You should always consult a physician, doctor, nurse, pharmacist or health practitioner before consuming any nutritional supplement or starting any exercise programme.  Always read the product label and be aware of any possible side-effects or possible drug interactions before taking any nutritional product.

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