10km guide
Build up to 10km total
Week 1
Monday | 4km run
Tuesday | Off
Wednesday | 30 minutes tempo-7/10 effort level
Thursday | 4km easy pace
Friday | Off
Saturday | 5.5km long run
Sunday | Off
Week 2
Monday | 4km run
Tuesday | Off
Wednesday | 35 minutes tempo-7/10 effort level
Thursday | 4.5km easy
Friday | Off
Saturday | 6km long run
Sunday | Off
Week 3
Monday | 5km run
Tuesday | Off
Wednesday | 40 minutes tempo-7/10 effort level
Thursday | 5km easy
Friday | Off
Saturday | 6.5km long run
Sunday | Off
Week 4
Monday | 5km run
Tuesday | Off
Wednesday | 40 minutes tempo-7/10 effort level
Thursday | 5.5km easy
Friday | Off
Saturday | 7km long run
Sunday | Off
Week 5
Monday | 5km run
Tuesday | Off
Wednesday | 40 minutes tempo-7/10 effort level
Thursday | 6km easy
Friday | Off
Saturday | 7.5km long run
Sunday | Off
Week 6
Monday | 5km run
Tuesday | Off
Wednesday | 40 minutes tempo-7/10 effort level
Thursday | 6km easy
Friday | Off
Saturday | 8km long run
Sunday | Off
Week 7
Monday | 5km run
Tuesday | Off
Wednesday | 40 minutes tempo-7/10 effort level
Thursday | 6km easy
Friday | Off
Saturday | 8.5km long run
Sunday | Off
Week 8
Monday | 5km run
Tuesday | Off
Wednesday | 40 minutes tempo-7/10 effort level
Thursday | 6km easy
Friday | Off
Saturday | 9km long run
Sunday | Off
Week 9
Monday | 5km run
Tuesday | Off
Wednesday | 40 minutes tempo-7/10 effort level
Thursday | 6km easy
Friday | Off
Saturday | 9.5km long run
Sunday | Off
Week 10
Monday | 5km run
Tuesday | Off
Wednesday | 40 minutes tempo-7/10 effort level
Thursday | 6km easy
Friday | Off
Saturday | 10km long run
Sunday | Off