COUCH TO 10k TRAINING PLAN (km)

WEEK Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Hilly Run /
Training Run Intervals Cross Training Long Run
Fartleks
1 Rest Day Rest Day
2 x 400m fast
4km 30 - 60 mins 30-40 mins 6km
then slow
Training Run Intervals Cross Training Fartleks Rest Day Long Run
2 Rest Day
3 x 400m fast
4km 30 - 60 mins 45 mins 7km
then slow
Hilly Run /
Training Run Intervals Cross Training Rest Day Long Run
Fartleks
3 Rest Day
3 x 400m fast
4km 30 - 60 mins 30-40 mins 6km
then slow
Training Run Intervals Cross Training Fartleks Long Run
4 Rest Day Rest Day
4 x 400m fast
4km 30 - 60 mins 45 mins 7km
then slow
Hilly Run /
Training Run Intervals Cross Training Long Run
Fartleks
5 Rest Day Rest Day
4 x 400m fast
5km 30 - 60 mins 30-40 mins 7.5km
then slow
Training Run Intervals Cross Training Fartleks Long Run
6 Rest Day Rest Day
4 x 400m fast
5km 30 - 60 mins 45 mins 8 km
then slow
Training Run Intervals Cross Training Training Run Long Run
7 Rest Day Rest Day
3 x 400m fast
5km 30 - 60 mins 5km 6km
then slow
Training Run Training Run Cross Training Training Run
8 Rest Day Rest Day 10k!
5km 7km 30 - 60 mins 5km