Week 1
Monday
Rest day
Tuesday
Run
5min easy pace
Rest: 5min walk
Repeat 2x
Cool-down Run: 5-10min Stretch
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
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
Friday
Rest day
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
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
Rest day
Saturday
Rest day
or
Cross Training Yoga, Pilates or 60min Bike
Sunday
Week 4
Monday
Rest day
Tuesday
Run
12min easy pace
Rest: 4min walk
Repeat 4x
Cool-down Run: 5-10min Stretch
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
Rest day
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
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
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
45min 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
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
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
Sunday
Run
10k Race Day
Good Luck