Distance: 10km
Target pace:
Our No target time 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 no target time 10k plan. Whether this is your first 10k race, or you're looking for a plan to kickstart training, we can help you get there over the next 8 weeks. There are some interval sessions included here that should get you used to running at speed, a number of the long runs will take you up to race distance, which 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: 13.4 km -
Number of runs: 3
Monday
Rest
Tuesday
Intervals - 1.5km WU, 3 x 400m (F) x 400m (S), 1.5km CD
Pace: Tempo
Wednesday
Rest
Thursday
Easy - 4km
Pace: 5:20 - 5:50 / km
Friday
Rest
Saturday
Rest
Sunday
Long run - 4km
Pace: Slow
Week 2 -
Distance: 15.0 km -
Number of runs: 3
Monday
Rest
Tuesday
Intervals - 1.5km WU, 3 x 600m (F) x 400m (S), 1.5km CD
Pace: Tempo
Wednesday
Rest
Thursday
Easy - 4km
Pace: 5:20 - 5:50 / km
Friday
Rest
Saturday
Rest
Sunday
Long run - 5km
Pace: Slow
Week 3 -
Distance: 18.6 km -
Number of runs: 3
Monday
Rest
Tuesday
Intervals - 1.5km WU, 3 x 800m (F) x 400m (S), 1.5km CD
Pace: Tempo
Wednesday
Rest
Thursday
Easy - 6km
Pace: 5:20 - 5:50 / km
Friday
Rest
Saturday
Rest
Sunday
Long run - 6km
Pace: Slow
Week 4 -
Distance: 17.8 km -
Number of runs: 3
Monday
Rest
Tuesday
Intervals - 1.5km WU, 6 x 400m (F) x 400m (S), 1.5km CD
Pace: Tempo
Wednesday
Rest
Thursday
Easy - 4km
Pace: 5:20 - 5:50 / km
Friday
Rest
Saturday
Rest
Sunday
Long run - 6km
Pace: Slow
Week 5 -
Distance: 20.5 km -
Number of runs: 3
Monday
Rest
Tuesday
Intervals - 1.5km WU, 6 x 500m (F) x 400m (S), 1.5km CD
Pace: Tempo
Wednesday
Rest
Thursday
Easy - 6km
Pace: 5:20 - 5:50 / km
Friday
Rest
Saturday
Rest
Sunday
Long run - 7km
Pace: Slow
Week 6 -
Distance: 20.8 km -
Number of runs: 3
Monday
Rest
Tuesday
Intervals - 1.5km WU, 4 x 800m (F) x 400m (S), 1.5km CD
Pace: Tempo
Wednesday
Rest
Thursday
Easy - 5km
Pace: 5:20 - 5:50 / km
Friday
Rest
Saturday
Rest
Sunday
Long run - 8km
Pace: Slow
Week 7 -
Distance: 20.8 km -
Number of runs: 3
Monday
Rest
Tuesday
Intervals - 1.5km WU, 6 x 400m (F) x 400m (S), 1.5km CD
Pace: Tempo
Wednesday
Rest
Thursday
Easy - 6km
Pace: 5:20 - 5:50 / km
Friday
Rest
Saturday
Rest
Sunday
Long run - 7km
Pace: Slow
Week 8 -
Distance: 22.5 km -
Number of runs: 3
Monday
Rest
Tuesday
Intervals - 1.5km WU, 5 x 500m (F) x 400m (S), 1.5km CD
Pace: Tempo
Wednesday
Rest
Thursday
Easy - 5km
Pace: 5:20 - 5:50 / km
Friday
Rest
Saturday
Rest
Sunday
Race - 10km
Pace: Steady
