10k and Half Marathon Training Programmes
Endurance Running Programmes
10k Training Programmes:
- 8week training programme for 10k runners averaging 25-30miles/week
- 8week training programme for 10k runners averaging 35-40miles/week
- 8week training programme for 10k runners averaging 45-50miles/week
- 8week training programme for 10k runners averaging 55-60miles/week
Half Marathon Training Programmes
- 8week training programme for 1/2 Marathon runners averaging 25-30miles/week
- 8week training programme for 1/2 Marathon runners averaging 35-40miles/week
- 8week training programme for 1/2 Marathon runners averaging 45-50miles/week
- 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 |
- Rest Intervals: 10k pace = 60sec jog rec, 5k pace = 200m jog rec, 3k/mile pace = 400m jog rec
- Short Hills: 50-60sec up moderate gradient (5k pace), jog down rec
- Long Hills: 1:45-2:00min up moderate gradient (10k pace), jog down rec
- Tempo Hills: See tempo Hill section on Hill training page.
- Tempo: 10mile race pace - approximately 85-90%HRmax
- Steady: Approximately 75-80% HRmax
- Easy: Approximately 70-75% HRmax
- 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 |
- Rest Intervals: 10k pace = 60sec jog rec, 5k pace = 200m jog rec, 3k/mile pace = 400m jog rec
- Short Hills: 50-60sec up moderate gradient (5k pace), jog down rec
- Long Hills: 1:45-2:00min up moderate gradient (10k pace), jog down rec
- Tempo Hills: See tempo Hill section on Hill training page.
- Tempo: 10mile race pace - approximately 85-90%HRmax
- Steady: Approximately 75-80% HRmax
- Easy: Approximately 70-75% HRmax
- 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 |
- Rest Intervals: 10k pace = 60sec jog rec, 5k pace = 200m jog rec, 3k/mile pace = 400m jog rec
- Short Hills: 50-60sec up moderate gradient (5k pace), jog down rec
- Long Hills: 1:45-2:00min up moderate gradient (10k pace), jog down rec
- Tempo Hills: See tempo Hill section on Hill training page.
- Tempo: 10mile race pace - approximately 85-90%HRmax
- Steady: Approximately 75-80% HRmax
- Easy: Approximately 70-75% HRmax
- 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 |
- Rest Intervals: 10k pace = 60sec jog rec, 5k pace = 200m jog rec, 3k/mile pace = 400m jog rec
- Short Hills: 50-60sec up moderate gradient (5k pace), jog down rec
- Long Hills: 1:45-2:00min up moderate gradient (10k pace), jog down rec
- Tempo Hills: See tempo Hill section on Hill training page.
- Tempo: 10mile race pace - approximately 85-90%HRmax
- Steady: Approximately 75-80% HRmax
- Easy: Approximately 70-75% HRmax
- 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 |
- Rest Intervals: 10k pace = 60sec jog rec, 5k pace = 200m jog rec, 3k/mile pace = 400m jog rec
- Short Hills: 50-60sec up moderate gradient (5k pace), jog down rec
- Long Hills: 1:45-2:00min up moderate gradient (10k pace), jog down rec
- Tempo Hills: See tempo Hill section on Hill training page.
- Tempo: 10mile race pace - approximately 85-90%HRmax
- Steady: Approximately 75-80% HRmax
- Easy: Approximately 70-75% HRmax
- 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 |
- Rest Intervals: 10k pace = 60sec jog rec, 5k pace = 200m jog rec, 3k/mile pace = 400m jog rec
- Short Hills: 50-60sec up moderate gradient (5k pace), jog down rec
- Long Hills: 1:45-2:00min up moderate gradient (10k pace), jog down rec
- Tempo Hills: See tempo Hill section on Hill training page.
- Tempo: 10mile race pace - approximately 85-90%HRmax
- Steady: Approximately 75-80% HRmax
- Easy: Approximately 70-75% HRmax
- 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 |
- Rest Intervals: 10k pace = 60sec jog rec, 5k pace = 200m jog rec, 3k/mile pace = 400m jog rec
- Short Hills: 50-60sec up moderate gradient (5k pace), jog down rec
- Long Hills: 1:45-2:00min up moderate gradient (10k pace), jog down rec
- Tempo Hills: See tempo Hill section on Hill training page.
- Tempo: 10mile race pace - approximately 85-90%HRmax
- Steady: Approximately 75-80% HRmax
- Easy: Approximately 70-75% HRmax
- 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 |
- Rest Intervals: 10k pace = 60sec jog rec, 5k pace = 200m jog rec, 3k/mile pace = 400m jog rec
- Short Hills: 50-60sec up moderate gradient (5k pace), jog down rec
- Long Hills: 1:45-2:00min up moderate gradient (10k pace), jog down rec
- Tempo Hills: See tempo Hill section on Hill training page.
- Tempo: 10mile race pace - approximately 85-90%HRmax
- Steady: Approximately 75-80% HRmax
- Easy: Approximately 70-75% HRmax
- Warm-up/cool-down: 1-2miles warm-up and cool down for all interval, hill and tempo training.