30 Days to 10k Training Programs
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Beginner
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MondayTuesdayWednesdayThursdayFridaySaturdaySunday
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Week 1Day 1
Easy run
2km
Day 2
Rest
5
Week 1 data
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Week 2
Day 3
Monday strength
(see below)
Day 4
Fartlek session
Warm up 1km jog
2 min run, 1 min walk
for 5 efforts
Warm down 1km jog
Day 5
Wednesday strength
(see below)
Day 6
Easy run
3km
Day 7
Friday strength
(see below)
Day 8
Rest
Day 9
LSD
4km
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Week 2 data
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Week 3
Day 10
Monday strength
(see below)
Day 11
Intervals training
Warm up 1km jog
3 x 1km (4 mins rest)
Warm down 1km jog
Day 12
Wednesday strength
(see below)
Day 13
Easy run
4km
Day 14
Friday strength
(see below)
Day 15
Rest
Day 16
LSD
6km
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Week 3 data
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Week 4
Day 17
Monday strength
(see below)
Day 18
Fartlek session
Warm up 1km jog
2 min run, 1 min walk
for 7 efforts
Warm down 1km jog
Day 19
Wednesday strength
(see below)
Day 20
Easy run
5km
Day 21
Friday strength
(see below)
Day 22
Rest
Day 23
LSD
8km
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Week 4 data
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Week 5
Day 24
Monday strength
(see below)
Day 25
Interval training
Warm up 1km jog
4 x 400m (3 mins rest)
Warm down 1km jog
Day 26
Wednesday strength
(see below)
Day 27
Easy run
4km
Day 28
Friday strength
(see below)
Day 29
Rest
Day 30
Race or Time Trial
10km

(1 week rest after this)
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Week 5 data
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TermGuide to training
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Easy run Very light running. At this pace you should be able to hold a conversation.
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Intervals - Hard efforts pushing above your current fitness level.
- This will help push you running fitness even higher.
- The last few efforts should be tough.
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Fartlek - Mix of fast pace and easy pace.
- Your rest is active jogging.
- The goal is to keep some pace during the recovery phases, Don't slow down too much. This will improve as you get fitter.
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Out n back- First half of the run (out) at your usual easy pace.
- Second half of the run (back) is hard, as hard as you can go on that particular day. Depending on phase of training that could be faster than
race pace.
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ProgressiveStarting out slowly and increasing speed as you go.
- Your stepping increments should be the same induration, e.g. 12km run, stepping up every 3km by 15 seconds/km
- Start at your usual 'easy' running pace, or slower.
- 1 increment should be at your goal race pace.
- 1 increment should be faster than your race pace.
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LSDLong Slow Distance
- Whatever it takes to get the distance done.
- Run slow and conservatively in the first half of the run, talking pace is fine.
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Strength training - click your day below for link to program
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Monday strength
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Wednesday strength
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Friday strength
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