Skip to content

Smash the Dash with our 10k training plans

Smash the Dash with our 10 weeks to 10k training plans. Whether you are a beginner or a regular runner, our plans will help you get the time you want.


Going for sub 40m

Week 1

Day Session Distance Pace Time
Monday Easy run 6 miles 43-50m
Tuesday 1 mile w/u, 10 x 1m
fast 1m slow, 1 mile c/d
2.5 – 3 miles   36m
Wednesday Rest
Thursday Easy run 4 – 5 miles 7m 17s – 8m
16s per mile
29 – 41m
Friday Rest


Saturday 1 mile w/u, 3 x 1 mile
reps with 4m recovery,
1 mile c/d
5 miles 6m 15s per mile
for reps
35m
Sunday Long run 8 miles 7m 20s – 8m
35s per mile
58 – 68m
Total 25.5 – 27 miles 3 hrs 21m –
3 hrs 50m

Key: w/u = warm up c/d = cool down

Week 2

Day Session Distance Pace Time
Monday Rest      
Tuesday Easy run 6 miles 7m 17s – 8m 16s per mile 43 – 50m
Wednesday Speed training 6 miles   40 – 45m
Thursday Easy run 5 miles 7m 17s – 8m 16s per mile 37 – 42m
Friday Rest      
Saturday 1 mile w/u, 5km park run, 1 mile c/d 5 miles 6mins 12s per mile for parkrun 35m
Sunday Long run 7 miles 8m per mile roughly 55 – 60m
Total 29 miles 3 hrs 30m – 3 hrs 52m

Key: w/u = warm up c/d = cool down

Week 3

Day Session Distance Pace Time
Monday Rest      
Tuesday 1 mile w/u, 5 x 1m fast 1m slow, 1m c/d 3.5 miles   25 – 26m
Wednesday Steady run 4 miles 6m 50s per mile 27 – 28m
Thursday Steady run 6 miles 6m 50s per mile 41 – 43m
Friday Rest      
Saturday 1 mile w/u, 5km park run, 1 mile c/d 5 miles 6m 12s per mile for parkrun 35m
Sunday Long run 8 miles 8m per mile roughly 1 hr – 1hr 5m
Total 26.5 miles 3 hrs 8m – 3 hrs 17mins

Key: w/u = warm up c/d = cool down

Week 4

Day Session Distance Pace Time
Monday Rest      
Tuesday Easy run 5 miles 7m 17s – 8m 16s per mile 37 – 42m
Wednesday 1 mile w/u, 8 x 45s up hill, jog back recovery, 1 mile c/d 3 miles   25 – 30m
Thursday Steady run 6 miles 6m 50s per mile 41 – 43m
Friday Rest      
Saturday 1 mile w/u, 2 x 1 mile reps with 4m recovery, 1 mile c/d 4 miles 6m 15s per mile for reps 36m
Sunday Long run 8 miles 8m per mile roughly 1 hr – 1hr 5m
Total 26 miles 3hrs 19m – 3 hrs 36m

Key: w/u = warm up c/d = cool down

Week 5

Day Session Distance Pace Time
Monday Rest      
Tuesday Easy run speeding up as you go 5 miles 7m 17s – 8m 16s per mile 37 – 42m
Wednesday 1 mile w/u, 8 x 1m fast 1m slow, 1m c/d 3.5 miles   32 – 34m
Thursday Steady run 6 miles 6m 50s per mile 41 – 43m
Friday Rest      
Saturday 1 mile w/u, 5km park run, 1 mile c/d 5 miles 6m 12s per mile for parkrun 35m
Sunday Long run 9 miles 8m per mile roughly 1 hr 10m – 1 hr 15m
Total 28.5 miles 3 hrs 35m – 3 hrs 49m

Key: w/u = warm up c/d = cool down

Week 6

Day Session Distance Pace Time
Monday Rest      
Tuesday Easy run 5 miles 7m 17s – 8m 16s per mile 37 – 42m
Wednesday 1 mile w/u, 8 x 45s up hill, jog back recovery, 1 mile c/d 3 miles   25 – 30m
Thursday Steady run 6 miles 6m 50s per mile 41 – 43m
Friday Rest      
Saturday 1 mile w/u, 2 x 1 mile reps with 4m recovery, 1 mile c/d 4 miles 6m 15s per mile for parkrun 36m
Sunday Long run 8 miles 8m per mile roughly 1 hr – 1hr 5m
Total 26 miles 3 hrs 19m – 3 hrs 36m

Key: w/u = warm up c/d = cool down

Week 7

Day Session Distance Pace Time
Monday Easy run 5 miles 7m 17s – 8m 16s per mile 37 – 42m
Tuesday Rest      
Wednesday 1 mile w/u, 4 x 1km r eps with 3m recovery, 1 mile c/d 4 miles 3m 50s per km 44 – 46m
Thursday Easy run 4 miles 7m 17s – 8m 16s per mile 29 – 33m
Friday Rest      
Saturday 10k race 6 miles   Treat this as a practice
Sunday Long run 10 miles 8m per mile roughly 1 hr 20m – 1 hr 25m
Total 29 miles 3 hrs 52m – 4 hrs 8m

Week 8

Day Session Distance Pace Time
Monday Rest      
Tuesday Easy run – off road if possible 6 miles 7m 17s – 8m 16s per mile 43 – 50m
Wednesday 1 mile w/u, 12 x 1m fast 1m slow, 1 mile c/d 6 miles   43 – 50m
Thursday Steady run 6 miles 6m 50s per mile 41 – 43m
Friday Rest      
Saturday 1 mile w/u, 10 x 45s up hill, jog back recovery, 1 mile c/d 3 miles   25 – 30m
Sunday Long run 9 miles 8m per mile roughly 1 hr 10m – 1hr 15m
Total 30 miles 3hrs 42m – 4 hrs 8m

Week 9

Day Session Distance Pace Time
Monday Rest      
Tuesday Easy run 5 miles 7m 17s – 8m 16s per mile 37 – 42m
Wednesday 1 mile w/u, 3 x 1 mile reps with 4m recovery, 1 mile c/d 5 miles 6m 15s per mile for reps 46m
Thursday Steady run 6 miles 6m 50s per mile 41 – 43m
Friday Rest      
Saturday Speed training 6 miles   40 – 45m
Sunday Long run 6 miles   55m – 1 hr
Total 29 miles 3 hrs 39m – 3 hrs 56m

Week 10

Day Session Distance Pace Time
Monday Rest      
Tuesday Easy run 4 miles 7m 17s – 8m 16s per mile 29 – 33m
Wednesday Rest      
Thursday 1 mile w/u, 10 x 1m fast 1m slow, 1 mile c/d 2.5-3 miles   36m
Friday Rest      
Saturday Speed training 6 miles   40 – 45m
Sunday 1 mile w/u, The Race, 1 mile c/d 8 miles 6m 26s per mile / 3m 39s per km 39m 59s
Total 17.5 – 18 miles 2 hrs 7m – 2 hrs 14m

Key: w/u = warm up c/d = cool down

 

Download the plan


Going for sub 50m

Week 1

Day Session Distance Pace Time
Monday Easy run 3 miles 8m 50s – 9m 50s per mile 27–30m
Tuesday Rest


Wednesday 1 mile w/u, 5 x 1m fast, 1m slow, 1 mile c/d 3 – 3.5 miles 28 – 30m
Thursday Rest


Friday Steady run 3 miles 8m 30ss per mile 25m
Saturday 1 mile w/u, 3 x 1 mile
reps with 4m recovery,
1 mile c/d
5 miles 6m 15s per mile
for reps
35m
Sunday Easy run 4 – 5 miles 8m 50ss – 9m 50ss per mile 36 – 50m
Total 13 – 14.5 miles 1 hr 55m – 2 hrs 15m

Key: w/u = warm up c/d = cool down

Week 2

Day Session Distance Pace Time
Monday Rest      
Tuesday Easy run 3 – 4 miles 8m 50ss – 9m 50ss per mile 36 – 40m
Wednesday Rest      
Thursday 1 mile w/u, 6 x 45ss up hill, walk back recovery, 1 mile c/d 3 miles   27m
Friday Rest      
Saturday 1 mile w/u, 2 miles hard, 1 mile c/d 4 miles 7mins 25ss per mile for hard run 31m
Sunday Easy run – off road if possible 5 miles 8m 50ss – 9m 50ss per mile 45 – 50m
Total 15-16 miles 2 hrs 20m – 2m 30ss

Key: w/u = warm up c/d = cool down

Week 3

Day Session Distance Pace Time
Monday Rest      
Tuesday Easy run 4 miles 8mins 50ss – 9m 50ss per mile 36 – 40m
Wednesday Rest      
Thursday 1 mile w/u, 8 x 1m fast 1m slow, 1 mile c/d 4 miles   34m
Friday Rest      
Saturday 1 mile w/u, 5k hard, 1 mile c/d 5 miles 7mins 40ss per mile for hard run 40m
Sunday Easy run – off road if possible 5 miles 8mins 50ss – 9m 50ss per mile 45 – 50m
Total 18 miles hrs 35m – 2 hrs 45m

Key: w/u = warm up c/d = cool down

Week 4

Day Session Distance Pace Time
Monday Rest      
Tuesday Steady run 4 miles 8m 30ss per mile 34m
Wednesday Rest      
Thursday 1 mile w/u, 6 x 1m fast 1m slow, 1m c/d 3.5 miles   30m
Friday Rest      
Saturday 1 mile w/u, 2 miles hard, 1 mile c/d 4 miles 7m 25ss per mile for hard run 31m
Sunday Long run – off road if possible 5-6 miles 9m 30ss per mile 47 – 57m
Total 16.5 – 17.5 miles 1 hr 22m – 1 hr 32m

Key: w/u = warm up c/d = cool down

Week 5

Day Session Distance Pace Time
Monday Rest      
Tuesday Easy run 5 miles 8mins 50ss – 9mins 50ss per mile 45 – 50m
Wednesday Rest      
Thursday 1 mile w/u, 6 x 1m fast 1m slow, 1 mile c/d 3.5 miles   45 – 50m
Friday Rest      
Saturday Steady run 4 miles 8m 30ss per mile 34m
Sunday Long run 6 miles 9m 30ss per mile 57m
Total 18.5 miles 2 hrs 45m – 2 hrs 50m

Key: w/u = warm up c/d = cool down

Week 6

Day Session Distance Pace Time
Monday Rest      
Tuesday Easy run 5 miles 8m 50ss – 9m 50ss per mile 45 – 50m
Wednesday Rest      
Thursday Steady run 6 miles 8m 30ss per mile 51m
Friday Rest      
Saturday 1 mile w/u, 5k hard, 1 mile c/d 5 miles 7m 40ss per mile for hard run 40m
Sunday Steady run 5 miles 8m 30ss per mile 43m
Total 21 miles 3 hrs – 3 hrs 5mins

Key: w/u = warm up c/d = cool down

Week 7

Day Session Distance Pace Time
Monday Rest      
Tuesday Easy run - off road if possible 6 miles 8m 50ss – 9m 50ss per mile 54-60m
Wednesday      
Thursday 1 mile w/u, 10 x 1m fast 1m slow, 1 mile c/d 4-5 miles   36 – 45m
Friday Rest      
Saturday 1 mile w/u, 3 x 1km reps with 3m recovery, 1 mile c/d 5 miles 4m 40ss per km 40s
Sunday Long run 8 miles 9m 30s per mile 75m
Total 23-24 miles 3 hrs 25m – 3 hrs 40m

Key: w/u = warm up c/d = cool down

Week 8

Day Session Distance Pace Time
Monday Rest      
Tuesday Easy run 6 miles 8mins 50ss – 9m 50ss per mile 54 – 60m
Wednesday Rest      
Thursday Steady run 6 miles   50 – 5m
Friday Rest      
Saturday Easy run 5 miles 8m 50ss – 9m 50ss per mile 45 – 50m
Sunday L1 mile w/u, 5 mile hard run, 1 mile c/d 7 miles 8m per mile for hard run 56-60m
Total 24 miles 3 hrs 25m – 3 hrs 45m

Key: w/u = warm up c/d = cool down

Week 9

Day Session Distance Pace Time
Monday Rest      
Tuesday Easy run 7 miles 8m 50ss – 9m 50ss per mile 1 hr 2m – 1 hr 9m
Wednesday Rest      
Thursday 1 mile w/u, 8 x 400m with 2m recovery, 1 mile c/d 4 miles 1m 45ss per each 400m 45 – 50m
Friday Rest      
Saturday Steady run 4 miles 8m 30ss per mile 34m
Sunday Speed training 6 miles   50 – 55m
Total 21 miles 3 hrs 11m – 3 hrs 28mins

Key: w/u = warm up c/d = cool down

Week 10

Day Session Distance Pace Time
Monday Rest      
Tuesday 5m w/u then 12 x 1m fast 1m slow, 5m c/d 3.5 – 4 miles   35m
Wednesday Rest      
Thursday Easy run 5 miles 8m 50ss – 9m 50ss per mile 45 – 50m
Friday Rest      
Saturday 20m easy run 2 – 2.5 miles 8m 50ss – 9m 50ss per mile 20m
Sunday 5m w/u, The Race, 5m c/d 7 miles 8m 3m per mile / 4m 59ss per km 49m 59ss
Total 11 – 12.5 miles 1 hr 50m

Key: w/u = warm up c/d = cool down

Download the plan


Going for 1 hour

Week 1

Day Session Distance Pace Time
Monday 20m easy run 1.5 – 2 miles 1.5 – 2 miles 20m
Tuesday Rest      
Wednesday 5m w/u then 6 x 1m fast 1m slow, 5m c/d 1.5 – 2 miles 22m
Thursday Rest      
Friday 20m easy run 1.5 – 2 miles 10m 30ss – 11m 30ss per mile 20M
Saturday Rest      
Sunday 4 miles – walk when necessary 4 miles 10m 30ss – 11m 30ss per mile 45m
Total 8.5 - 10 miles 1 hr 45m

Key: w/u = warm up c/d = cool down

Week 2

Day Session Distance Pace Time
Monday Rest      
Tuesday 20m easy run 1.5 – 2 miles 10m 30ss – 11m 30ss per mile 20M
Wednesday Rest      
Thursday 5m w/u then 4 x 2m fast 1m slow, 5m c/d 2 – 2.5 miles   26m
Friday Rest      
Saturday 20m easy run 1.5 – 2 miles 10m 30ss – 11m 30ss per mile 20m
Sunday 10m w/u, 1 mile hard, 10m c/d 2.5 – 3 miles 10m 30ss – 11m 30ss per mile but roughly 9m 50ss for hard mile 30m
Total 7.5 – 9.5 miles 1 hr 40m

Key: w/u = warm up c/d = cool down

Week 3

Day Session Distance Pace Time
Monday Rest      
Tuesday 22m easy run 1.5 – 2 miles 10mins 30ss – 11mins 30ss per mile 22m
Wednesday Rest      
Thursday 10m w/u then 8 x 1m fast 1m slow, 5m c/d 2.5 – 3 miles   31m
Friday Rest      
Saturday 25m easy run 2 – 2.5 miles 10mins 30ss – 11mins 30ss per mile 25m
Sunday Steady run 4 miles 9mins 50ss – 10m 20ss per mile 40m
Total 9.5 -11 miles 2 hrs

Key: w/u = warm up c/d = cool down

Week 4

Day Session Distance Pace Time
Monday Rest      
Tuesday 24m easy run 2 – 2.5 miles 10mins 30ss – 11mins 30ss per mile 24m
Wednesday Rest      
Thursday 5m sw/u then 4 x 2m fast 1m slow, 5m c/d 2 – 2.5 miles   26m
Friday Rest      
Saturday 20m easy run 1.5 – 2 miles 10mins 30ss – 11mins 30ss per mile 20m
Sunday 10m w/u, 1 mile hard, 10m c/d 2.5 – 3 miles 10mins 30ss – 11mins 30ss per mile but roughly 9m 50ss for hard mile 30m
Total 8 – 10 miles 1hr 40m

Key: w/u = warm up c/d = cool down

Week 5

Day Session Distance Pace Time
Monday Rest      
Tuesday 20m easy run 1.5 – 2 miles 10mins 30ss – 11mins 30ss per mile 20m
Wednesday Rest      
Thursday 10m w/u then 8 x 1m fast 1m slow, 5m c/d 2.5 – 3 miles   31m
Friday Rest      
Saturday 25m easy run 2 – 2.5 miles 10mins 30ss – 11mins 30ss per mile 25m
Sunday Steady run 5 miles 9m 50ss – 10m 20ss per mile 50m
Total 11 – 12.5 miles 2 hrs 6m

Key: w/u = warm up c/d = cool down

Week 6

Day Session Distance Pace Time
Monday Rest      
Tuesday 20m run getting slightly quicker evry 5m 2 miles   20m
Wednesday Rest      
Thursday 10m w/u then 8 x 1m fast 1m slow, 5m c/d 2.5 – 3 miles   31m
Friday Rest      
Saturday 25m easy run 2 – 2.5 miles 10m 30ss – 11mins 30ss per mile 25m
Sunday 5m w/u, 2 x 1 mile hard (5m recovery), 5m c/d 2.5 – 3 miles 10mins 30ss – 11mins 30ss per mile but roughly 9m 50 secs for hard miles 35m
Total 9 – 10.5 miles 1 hr 51m

Key: w/u = warm up c/d = cool down

Week 7

Day Session Distance Pace Time
Monday Rest      
Tuesday 30m easy run 2.5 – 3 miles 10m – 10m 30ss per mile 30mutes
Wednesday Rest      
Thursday 5m w/u, 5 x 2m fast 1m slow, 5m c/d 2.5 – 3 miles   25m
Friday Rest      
Saturday 30m easy run 2.5 – 3 miles 10m – 10m 30ss per mile 30m
Sunday Steady run 5 miles 9m 50ss – 10m 20ss per mile 50m
Total 12.5 – 14 miles 2 hrs 15m

Key: w/u = warm up c/d = cool down

Week 8

Day Session Distance Pace Time
Monday Rest      
Tuesday Easy run 3 miles 10m 30ss – 11m 30ss per mile 31 – 35m
Wednesday Rest      
Thursday 10m w/u then 8 x 1m fast 1m slow, 5m c/d 2.5 – 3 miles   31m
Friday Rest      
Saturday 25m easy run 2 – 2.5 miles 10m 30ss – 11m 30ss per mile 25m
Sunday Easy run 5 miles 10m 30ss – 11m 30ss per mile 50m
Total   2 hrs 15m – 2 hrs 20m

Key: w/u = warm up c/d = cool down

Week 9

Day Session Distance Pace Time
Monday Rest      
Tuesday Easy run 3 miles 10m 30ss – 11m 30ss per mile 31 – 35m
Wednesday Rest      
Thursday 5m w/u, 2 miles hard, 5m c/d 2.5 – 3 miles 10m 30ss – 11m 30ss per mile but roughly 9mins 50 secs for hard miles 35m
Friday Rest      
Saturday 20m easy run 2 – 2.5 miles 10m 30ss – 11m 30ss per mile 20m
Sunday Easy run 6 miles 10m 30ss – 11m 30ss per mile 1hr 3m – 1 hr 9m
Total 13.5 – 14.5 miles 2 hrs 29m – 2hrs 39m

Key: w/u = warm up c/d = cool down

Week 10

Day Session Distance Pace Time
Monday Rest      
Tuesday 15m easy run 1 – 1.5 miles 10m 30ss – 11m 30ss per mile 15m
Wednesday Rest      
Thursday 5m w/u then 5 x 1m fast 1m slow, 5m c/d 2 – 2.5 miles   20m
Friday Rest      
Saturday 15m easy run 1 – 1.5 miles 10m 30ss – 11m 30ss per mile 15m
Sunday 5m w/u, The Race, 5m c/d 7 miles 9m 39ss per mile / 5m 59ss per km 59m 59ss
Total 11 – 12.5 miles 1 hr 50m

Key: w/u = warm up c/d = cool down

 

Download the plan

Further information

Was this helpful?

Back to top