This comprehensive 10-week training plan will take you from being able to run 5K to completing your first 10K race. The program incorporates a mix of easy runs, speed work, strength training, and weekly parkrun participation to build your endurance and confidence gradually.

Program Overview

  • Three running sessions per week
  • One strength training session
  • Three rest days
  • Weekly parkrun for consistent race practice
  • Gradual increase in weekly volume from 11km to 21km

Week-by-Week Breakdown

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Volume
1 Easy Run 3km Rest Easy Run 3km Rest Strength Training parkrun 5km (easy) Rest 11km
2 Easy Run 3km Rest 4km with 4x15s strides Rest Strength Training parkrun 5km + 1km warmup Rest 13km
3 Easy Run 4km Rest 2km + 4x30s hills + 1km Rest Strength Training parkrun 5km + 1km warmup Rest 14km
4 Easy Run 5km Rest 2km + 2km tempo + 1km Rest Strength Training parkrun 5km + 2km cooldown Rest 16km
5 Easy Run 4km Rest 4km with 4x20s strides Rest Strength Training parkrun 5km Rest 13km
6 Easy Run 7km Rest Easy Run 5km Rest Strength Training Hard parkrun 5km (PB attempt) Rest 17km
7 Easy Run 7km Rest 1km + 3x4min tempo Rest Strength Training parkrun 5km + 3km total w/u+c/d Rest 20km
8 Easy Run 7km Rest 2km + 4x1min hills + 1km Rest Strength Training parkrun 5km + 4km total w/u+c/d Rest 21km
9 Easy Run 5km Rest 4km with 4x20s strides Rest Light Strength parkrun 5km Rest 14km
10 Easy Run 3km Rest 3km with 3x10s strides Rest Easy 2km + strides 10km Race Rest 18km

Week 1: Foundation (11km total)

Starting with basic endurance building. Three simple runs with no speed work, focusing on establishing a routine. The Saturday parkrun should be completed at an easy, conversational pace to build confidence.

Week 2: Introducing Strides (13km total)

First introduction to faster running through strides – short bursts of faster running that improve form and efficiency. The parkrun adds a warm-up kilometer to gradually increase volume.

Week 3: Hill Training (14km total)

Introduction of hill work to build strength and power. Wednesday’s session introduces 30-second hill repetitions with adequate recovery. Monday’s easy run increases to 4km as endurance builds.

Week 4: Tempo Introduction (16km total)

First introduction to tempo running – sustained effort at a “comfortably hard” pace. The parkrun now includes a 2km cool-down, building overall endurance.

Week 5: Absorption Week (13km total)

A lighter week to absorb the training load. Volume reduces slightly while maintaining the quality of workouts. Strides continue to develop speed and form.

Week 6: Volume Jump (17km total)

Significant increase in Monday’s easy run to 7km. Saturday features the first “hard” parkrun effort, aiming for a personal best (PB).

Week 7: Tempo Development (20km total)

Introduction of longer tempo intervals (4 minutes) to build sustained speed endurance. Total weekly volume reaches 20km with longer warm-ups and cool-downs around parkrun.

Week 8: Peak Week (21km total)

Highest volume week with challenging hill sessions and continued endurance building. The parkrun includes substantial warm-up and cool-down distances.

Week 9: Taper Begins (14km total)

Volume reduces to begin freshening up for the 10K race. Intensity remains but volume decreases. Strength training becomes lighter.

Week 10: Race Week (18km total)

Final preparation week with reduced volume and intensity. Short, easy runs with a few strides to stay sharp. Saturday features your target 10K race!

Key Training Elements

Easy Runs

  • Should be at a conversational pace
  • Form the foundation of your training
  • Build endurance without accumulating fatigue

Strides

  • Short bursts of faster running (10-20 seconds)
  • Improve running form and efficiency
  • Always performed after easy running

Strength Training

  • Essential for injury prevention
  • Improves running economy
  • Reduces as race day approaches

Parkrun

  • Weekly 5K effort to track progress
  • Provides race practice
  • Builds confidence in a group setting

Tips for Success

  1. Stick to the Easy Paces
    • Don’t run easy days too fast
    • Save energy for quality sessions
  2. Progressive Loading
    • Weekly volume increases gradually
    • Regular absorption weeks prevent overtraining
  3. Recovery Priority
    • Take rest days seriously
    • Sleep and nutrition are crucial
  4. Strength Training
    • Focus on lower body and core
    • Reduce intensity in final weeks
  5. Race Preparation
    • Practice race-day routine at parkrun
    • Use final weeks to taper appropriately

This plan assumes you can already run 5K comfortably and builds from there. If any week feels too challenging, repeat it before moving on. The goal is to reach the 10K race feeling confident and prepared, not exhausted from training.