Distance: 10km
Target pace: 7:00 per km
Our Sub 70 minute 10km training plan is over 8 weeks and is completely free to use.
You can decide if you want to do all 8 weeks or start at any point during the training plan, it's completely up to you.
Welcome to our 70 minute target 10k plan. Whether this is your first 10k race, or you've ran a couple before and feel that 70 minutes is an ambitious but achievable target, we can help you get there over the next 8 weeks. There are some tough interval sessions included here that should get you used to running at speeds you haven't before, so try and get through these. Also a number of the long runs will take you above and beyond race distance, but this is all designed to make race day feel all the more comfortable. Take your rest days seriously, but if you feel you can add more to your week, go for some non impact cross-training.Listen to your body and give it what it needs.
Ready to get started on your journey?
Week 1 -
Distance: 21.2 km -
Number of runs: 4
Monday
Rest
Tuesday
Intervals - 1.5km WU, 4 x 400m (F) x 400m (S), 1.5km CD
Pace: 5:51 - 6:18 / km
Wednesday
Rest
Thursday
Easy - 4km
Pace: 8:01 - 8:31 / km
Friday
Rest
Saturday
Recovery - 5km
Pace: 8:01 - 8:31 / km
Sunday
Long run - 6km
Pace: 8:16 - 9:14 / km
Week 2 -
Distance: 22.0 km -
Number of runs: 4
Monday
Rest
Tuesday
Intervals - 1.5km WU, 4 x 600m (F) x 400m (S), 1.5km CD
Pace: 5:51 - 6:18 / km
Wednesday
Rest
Thursday
Easy - 4km
Pace: 8:01 - 8:31 / km
Friday
Rest
Saturday
Recovery - 5km
Pace: 8:01 - 8:31 / km
Sunday
Long run - 6km
Pace: 8:16 - 9:14 / km
Week 3 -
Distance: 25.8 km -
Number of runs: 4
Monday
Rest
Tuesday
Intervals - 1.5km WU, 4 x 800m (F) x 400m (S), 1.5km CD
Pace: 5:51 - 6:18 / km
Wednesday
Rest
Thursday
Easy - 6km
Pace: 8:01 - 8:31 / km
Friday
Rest
Saturday
Recovery - 5km
Pace: 8:01 - 8:31 / km
Sunday
Long run - 7km
Pace: 8:16 - 9:14 / km
Week 4 -
Distance: 26.4 km -
Number of runs: 4
Monday
Rest
Tuesday
Intervals - 1.5km WU, 8 x 400m (F) x 400m (S), 1.5km CD
Pace: 5:51 - 6:18 / km
Wednesday
Rest
Thursday
Easy - 4km
Pace: 8:01 - 8:31 / km
Friday
Rest
Saturday
Recovery - 5km
Pace: 8:01 - 8:31 / km
Sunday
Long run - 8km
Pace: 8:16 - 9:14 / km
Week 5 -
Distance: 33.2 km -
Number of runs: 4
Monday
Rest
Tuesday
Intervals - 1.5km WU, 8 x 500m (F) x 400m (S), 1.5km CD
Pace: 5:51 - 6:18 / km
Wednesday
Rest
Thursday
Easy - 6km
Pace: 8:01 - 8:31 / km
Friday
Rest
Saturday
Recovery - 5km
Pace: 8:01 - 8:31 / km
Sunday
Long run - 12km
Pace: 8:16 - 9:14 / km
Week 6 -
Distance: 30.0 km -
Number of runs: 4
Monday
Rest
Tuesday
Intervals - 1.5km WU, 5 x 800m (F) x 400m (S), 1.5km CD
Pace: 5:51 - 6:18 / km
Wednesday
Rest
Thursday
Easy - 5km
Pace: 8:01 - 8:31 / km
Friday
Rest
Saturday
Recovery - 5km
Pace: 8:01 - 8:31 / km
Sunday
Long run - 11km
Pace: 8:16 - 9:14 / km
Week 7 -
Distance: 31.0 km -
Number of runs: 4
Monday
Rest
Tuesday
Intervals - 1.5km WU, 10 x 400m (F) x 400m (S), 1.5km CD
Pace: 5:51 - 6:18 / km
Wednesday
Rest
Thursday
Easy - 6km
Pace: 8:01 - 8:31 / km
Friday
Rest
Saturday
Recovery - 5km
Pace: 8:01 - 8:31 / km
Sunday
Long run - 9km
Pace: 8:16 - 9:14 / km
Week 8 -
Distance: 27.5 km -
Number of runs: 4
Monday
Rest
Tuesday
Intervals - 1.5km WU, 5 x 500m (F) x 400m (S), 1.5km CD
Pace: 5:51 - 6:18 / km
Wednesday
Rest
Thursday
Easy - 5km
Pace: 8:01 - 8:31 / km
Friday
Rest
Saturday
Recovery - 5km
Pace: 8:01 - 8:31 / km
Sunday
Race - 10km
Pace: 7:00 / km
