german

Training plan

10k finisher

Training plan

10k finisher

Week 1

Monday

Rest day

Tuesday

Run

5min easy pace Rest: 5min walk Repeat 2x

Cool-down Run: 5-10min Stretch

Wednesday

Tuesday

Tuesday

Rest day

or

Cross Training Yoga, Pilates or 60min Bike

Thursday

Run

5min easy pace Rest: 5min walk Repeat 2x

Cool-down Run: 5-10min Stretch

Friday

Rest day

Saturday

Rest day

or

Cross Training Yoga, Pilates or 60min Bike

Sunday

Run

5min easy pace Rest: 3min walk Repeat 4x

Cool-down Run: 5-10min Stretch

Week 2

Monday

Rest day

Tuesday

Run

6min easy pace Rest: 4min walk Repeat 3x

Cool-down Run: 5-10min Stretch

Wednesday

Tuesday

Tuesday

Rest day

or

Cross Training Yoga, Pilates or 60min Bike

Thursday

Run

6min easy pace Rest: 4min walk Repeat 3x

Cool-down Run: 5-10min Stretch

Saturday

Rest day

or

Cross Training Yoga, Pilates or 60min Bike

Sunday

Run

10min easy pace Rest: 4min walk Repeat 3x

Cool-down Run: 5-10min Stretch

Week 3

Monday

Rest day

Tuesday

Run

12min easy pace Rest: 4min walk Repeat 3x

Cool-down Run: 5-10min Stretch

Wednesday

Tuesday

Tuesday

Rest day

or

Cross Training Yoga, Pilates or 60min Bike

Thursday

Run

12min easy pace Rest: 4min walk Repeat 3x

Cool-down Run: 5-10min Stretch

Friday

Saturday

Rest day

or

Cross Training Yoga, Pilates or 60min Bike

Sunday

Run

30min easy pace

Cool-down Run: 5-10min Stretch

Week 4

Monday

Rest day

Tuesday

Run

12min easy pace Rest: 4min walk Repeat 4x

Cool-down Run: 5-10min Stretch

Wednesday

Tuesday

Tuesday

Rest day

or

Cross Training Yoga, Pilates or 60min Bike

Thursday

Run

15min easy pace Rest: 4min walk Repeat 3x

Cool-down Run: 5-10min Stretch

Friday

Saturday

Rest day

or

Cross Training Yoga, Pilates or 60min Bike

Sunday

Run

35min easy pace

Cool-down Run: 5-10min Stretch

Week 5

Monday

Rest day

Tuesday

Run

4min faster pace Rest: 2min walk Repeat 6x

Cool-down Run: 5-10min Stretch

Wednesday

Tuesday

Tuesday

Rest day

or

Cross Training Yoga, Pilates or 60min Bike

Thursday

Run

20min easy pace Rest: 4min walk Repeat 2x

Cool-down Run: 5-10min Stretch

Friday

Rest day

Saturday

Rest day

or

Cross Training Yoga, Pilates or 60min Bike

Sunday

Run

40min easy pace

Cool-down Run: 5-10min Stretch

Week 6

Monday

Rest day

Tuesday

Run

5min faster pace Rest: 2min walk Repeat 6x

Cool-down Run: 5-10min Stretch

Wednesday

Tuesday

Tuesday

Rest day

or

Cross Training Yoga, Pilates or 60min Bike

Thursday

Run

25min easy pace Rest: 4min walk Repeat 2x

Cool-down Run: 5-10min Stretch

Friday

Rest day

Saturday

Rest day

or

Cross Training Yoga, Pilates or 60min Bike

Sunday

Run

50min easy pace

Cool-down Run: 5-10min Stretch

Week 7

Monday

Rest day

Tuesday

Run

10min easy pace Run: 5min faster pace

Rest: 2min walk Repeat 5x

Cool-down Run: 5-10min Stretch

Wednesday

Tuesday

Tuesday

Rest day

or

Cross Training Yoga, Pilates or 60min Bike

Thursday

Run

30min easy pace Rest: 4min walk Repeat 2x

Cool-down Run: 5-10min Stretch

Friday

Rest day

Saturday

Rest day

or

Cross Training Yoga, Pilates or 60min Bike

Sunday

Run

50min easy pace

Cool-down Run: 5-10min Stretch

Week 8

Monday

Rest day

Tuesday

Run

2min faster pace

Rest: 2min walk Repeat 10x

Cool-down Run: 5-10min Stretch

Wednesday

Tuesday

Tuesday

Rest day

or

Cross Training Yoga, Pilates or 60min Bike

Thursday

Run

30min easy pace

Cool-down Run: 5-10min Stretch

Friday

Rest day

Saturday

Rest day

or

Cross Training Yoga, Pilates or 60min Bike

Sunday

Run

10k Race Day

Good Luck

Copyright © 2024 CNDO GmbH. All rights reserved.

Copyright © 2024 CNDO GmbH.
All rights reserved.