Reddit 10k Training Plan - Beginner

Week: Mon Tue Wed Thu Fri Sat Sun

1 2 3 OFF 2 3 4 OFF
2 2 3 OFF 2 3 4 OFF
3 3 3 OFF 2 3 4 OFF
4 3 4 OFF 3 5k TT 5 OFF
5 3 4 OFF 3 4 5 OFF
6 3 4 OFF 3 4 6 OFF
7 3 4 OFF 3 5 6 OFF
8 3 4 OFF 3 Opt. 2-3 Race - 10k OFF

Hill Sprints after Run: 4x15s (W4), 4x20s (W5), 6x15s (W7)
Strides following run. Begin with 4, build up to 6-8
Workout Days
Race Efforts

Workout by Week: Rep Pace:

2a 2x1 Mile with 90s recovery 10:08
2b 6x400m with 2 mins recovery 02:09
3a 2 Mile, 5 mins recovery, 1 mile 10:03
3b 6x200m with 90s recovery 01:02
4a 25 minute tempo run 11:00
4b 5k Time Trial: All out 5k effort
5a 3x1 mile with 90s recovery 09:47
5b 8x400m with 2 mins recovery 02:05
6a 2x2 mile with 5 mins recovery 09:42
6b 8x200m with 2 mins recovery 01:00
7a 30 minute tempo run 10:52
7b 4x1 Mile with 4 mins recovery 09:42
8a 6x200m with 90s recovery 00:58
 ALL PLANS AVAILABLE FOR FREE AT WWW.FREERUNNINGPLANS.COM

Current Estimated Fitness or 5k Time 0:30:00 <--- INPUT YOUR CURRENT 5K TIME H
10k Equivalent 1:02:33
5k TT (Input after Week 4 TT) 0:29:00 <--- Input 5k Time Trial Result here aft
10k Equivalent 1:00:19
Ensure you input times above in h:mm:ss format. For Example: A 25
minute 5k would be 0:25:00.

Highest Priority Runs Days Running:

Tuesday 1
Saturday + Above 2
Thursday + Above 3
Friday + Above 4
Monday + Above 5
Wednsday + Above 6

Goals:
A: (Best Case)
B: (Great Outcome)
C: (Very Attainable)

These Times will be based off your 5k time trial.

Please ensure you update the above
- INPUT YOUR CURRENT 5K TIME HERE

- Input 5k Time Trial Result here after Week 4

 Reddit 10k Training Plan - Intermediate
Week: Mon Tue Wed Thu Fri Sat Sun
1 4 5 4 3 4 6 OFF
2 4 6 5 4 5 7 OFF
3 5 6 5 4 5 7 OFF
4 5 6 5 3 5k TT 8 OFF
5 5 6 6 4 6 8 OFF
6 6 7 6 4 6 9 OFF
7 5 7 6 4 6 8 OFF
8 4 5 4 3 Opt. 2-3 Race - 10k OFF

Hill Sprints after Run: 4x15s (W2), 4x20s (W4), 6x15s (W5), 6x20s (W7)
Strides following run. Begin with 4, build up to 6-8
Workout Days
Race Efforts

Workout by Week: Rep Pace:

1a 3x1 Mile with 90s recovery 08:26
1b 6x400m with 2 mins recovery 01:48
2a 2x2 Mile with 5 minutes recovery 08:23
2b 8x200m with 90s recovery 00:51
3a 25 minute tempo run 09:10
3b 4x800m with 3 mins recovery 04:00
4a 8x400m with 2 mins recovery 01:45
4b 5k Time Trial: All out 5k effort
5a 4x1 mile with 90s recovery 08:06
5b 8x400m with 2 mins recovery 01:43
6a 2x2 mile with 5 mins recovery followed by 1 mile at rep pace minus 10s 08:01
6b 10x200m with 2 mins recovery 00:49
7a 35 minute tempo run 08:59
7b 5x1 Mile with 3 mins recovery 08:01
8a 8x200m with 90s recovery 00:48
 ALL PLANS AVAILABLE FOR FREE AT WWW.FREERUNNINGPLANS.COM

Current Estimated Fitness or 5k Time 0:25:00 <--- INPUT YOUR CURRENT 5K TIME H
10k Equivalent 0:52:08
5k TT (Input after Week 4 TT) 0:24:00 <--- Input 5k Time Trial Result here aft
10k Equivalent 0:49:55
Ensure you input times above in h:mm:ss format. For Example: A 25
minute 5k would be 0:25:00.

Highest Priority Runs Days Running:

Tuesday 1
Saturday + Above 2
Thursday + Above 3
Friday + Above 4
Monday + Above 5
Wednsday + Above 6

Goals:
A: (Best Case)
B: (Great Outcome)
C: (Very Attainable)

These Times will be based off your 5k time trial.

Please ensure you update the above
- INPUT YOUR CURRENT 5K TIME HERE

- Input 5k Time Trial Result here after Week 4

 Reddit 10k Training Plan - Advanced
Week: Mon Tue Wed Thu Fri Sat Sun
1 4 6 7 3 5 8 OFF
2 5 7 6 4 6 8 OFF
3 5 7 7 4 6 10 OFF
4 5 7 5 3 5k TT 10 OFF
5 5 8 8 4 7 12 OFF
6 6 9 10 4 7 12 OFF
7 6 9 7 4 6 10 OFF
8 5 6 5 3 Opt. 2-3 Race - 10k OFF

Hill Sprints after Run: 4x15s (W2), 4x20s (W4), 6x15s (W5), 6x20s (W7)
Strides following run. Begin with 4, build up to 6-8
Workout Days
Race Efforts

Workout by Week: Rep Pace:

1a 3x1 Mile with 90s recovery 06:45
1b 8x400m with 2 mins recovery 01:26
2a 2x2 Mile with 5 minutes recovery 06:42
2b 10x200m with 90s recovery 00:41
3a 25 minute tempo run 07:20
3b 5x800m with 3 mins recovery 03:12
4a 8x400m with 2 mins recovery 01:24
4b 5k Time Trial: All out 5k effort
5a 4x1 mile with 90s recovery 06:35
5b 10x400m with 2 mins recovery 01:24
6a 2x2 mile with 5 mins recovery followed by 1 mile at rep pace minus 10s 06:31
6b 12x200m with 2 mins recovery 00:40
7a 35 minute tempo run 07:18
7b 5x1 Mile with 3 mins recovery 06:31
8a 8x200m with 90s recovery 00:39
 ALL PLANS AVAILABLE FOR FREE AT WWW.FREERUNNINGPLANS.COM

Current Estimated Fitness or 5k Time 0:20:00 <--- INPUT YOUR CURRENT 5K TIME
10k Equivalent 0:41:42
5k TT (Input after Week 4 TT) 0:19:30 <--- Input 5k Time Trial Result here a
10k Equivalent 0:40:33
Ensure you input times above in h:mm:ss format. For Example: A 25
minute 5k would be 0:25:00.

Highest Priority Runs Days Running:

Tuesday 1
Saturday + Above 2
Thursday + Above 3
Friday + Above 4
Monday + Above 5
Wednsday + Above 6

Goals:
A: (Best Case)
B: (Great Outcome)
C: (Very Attainable)

These Times will be based off your 5k time trial.

Please ensure you update the above
- INPUT YOUR CURRENT 5K TIME HERE

- Input 5k Time Trial Result here after Week 4

 Running Plan FAQs
Mileage:
The mileage listed for each day includes the workouts. For example, if your sche
a total of 5 miles and a 4x800m workout, then the workout will fall in the middle a
run a warm-up and cool-down to reach the total mileage.

Warming Up
On workout days, try to take your time warming up. You may be excited about y
but try and slow yourself down on the warm-up - even if you are just shuffling. P
the actual workout, you may want to include some dynamic leg swings, strideou
stretching, and anything else to help loosen you up. You may also want to switc
trainer or racing flat.

I have included a complete warm-up routine for you to follow on workout da

Pace
On easy days, your pace should be kept as "conversational", or about 2-2:15 mi
slower than your current 5k per mile fitness. Ensure you also have one day per w
take exceptionally slow. The warm-up and cooldowns should be a shuffle, but so
need to go slightly harder on the warm-up to get their body loose. Find what wor
workout days so your routine is perfect come race day.

Repetitions
The repetition paces listed are the times you should run for that distance. For ex
workout says 4x800m with a repetition time of 3:30, then each 800 meter should
in 3 minutes and 30 seconds. Please ensure you take into account variables tha
down such as hot weather, windy conditions, etc and adjust accordingly.

Strideouts
These are just 10 second effort where you accelerate, hold pace for a few secon
close to goal race pace or workout pace), then decelerate back down. They are
be a workout, but rather a way to turn the legs over or loosen up for a workout o
are not intended to be tiring or a workout themselves. Try to stay relaxed, focus
have walk-back, shuffle back, or standing recovery until you are ready to go aga

Hill Sprints
If hill sprints are listed on your schedule, they can be completed following a regu
run. These should be 10-20 second sprints uphill. Different than strideouts, the f
should be raw speed, powering up the hill, and turnover. You can take full walk-
and as long as you need to recover in-between.

Injury Prevention
You are at high risk of injury in the first 3-4 weeks of a new training plan. Prior to
these schedules, you may want to have 3-4 weeks of just easy running. Once yo
plans, you should place extra emphasis on "prehab" and recovery during the firs
This means ensuring you are stretching post-run, working through strengthening
strength exercises, icing (if that works for you), foam rolling, and self-massage. T
recovery process as important as the training itself. If you are concerned about i
always swap out a regular run for a cross-training session, like swimming, biking

Any other questions?

If you have any further questions that weren't listed here then please reach out a
FreeRunningPlans.com/Contact
 Qs

example, if your schedule suggests

will fall in the middle and you should

ay be excited about your workout,

u are just shuffling. Prior to starting
c leg swings, strideouts, static
may also want to switch into a lighter

ollow on workout days, time trials, and races.

al", or about 2-2:15 minutes per mile

so have one day per week that you
uld be a shuffle, but some people
y loose. Find what works for you on

r that distance. For example, if a

ach 800 meter should be completed
account variables that may slow you
st accordingly.
d pace for a few seconds (usually
back down. They are not Intended to
en up for a workout or race. They
o stay relaxed, focus on form, and
u are ready to go again.

pleted following a regular or easy

t than strideouts, the focus here
ou can take full walk-back recovery

w training plan. Prior to starting any of

easy running. Once you start the
ecovery during the first 3-4 weeks.
through strengthening and core
g, and self-massage. Treat the
are concerned about injury, you can
like swimming, biking, elliptical, etc.

hen please reach out at: