This 16 week 10km training program is designed to be scalable for all levels of running experience. Please remember that all running training programs require individualised adjustments to suit your specific requirements - there is no one size fits all program for a running event. If you need help personalising your running program please feel welcome to contact us.
If you consider yourself a beginner runner stick to the shorter end of the time range and if you consider yourself more experienced move towards the longer end.
Training Sessions
Training Sessions
Long / Steady State: Consistent pace at 65-75% Max HR / conversation pace / slower than race pace.
Tempo / Sustained Efforts: Consistent pace at 80-85% Max HR / faster than race pace or at race pace. Warm up for 5-10min with a slow to moderate pace before and cool down for 5-10min following.
Easy / Recovery: Consistent pace at or below 75% Max HR / conversation pace / very comfortable pace
Speedwork / intervals: Intermittent periods of a set distance or time at 85-95% Max HR / faster than race pace / uncomfortable pace followed by periods of lower intensity that allow recovery. Warm up for 5-10min with a slow to moderate pace before and cool down for 5-10min following.
Hills: Running on hilly terrain at a comfortable pace.
Week 0 (Base building leading up to program start for as many weeks as you like)
Easy runs building up to 30-60min at comfortable pace, 2-3 times per week.
Week 1 (Starting Monday 25 May 2025)
Tempo: 20-40min
Speedwork: 20-30min 1km hard effort / 2min recovery pace
Long: 30-60min
Week 2 (Starting Monday 1 June 2025)
Tempo: 20-40min
Speedwork: 20-30min 1km hard effort / 2min recovery pace
Long: 30-60min
Week 3 (Starting Monday 8 June 2025)
Tempo: 20-40min
Speedwork: 20-30min 1km hard effort / 2min recovery pace
Long: 30-60min
Week 4 (Starting Monday 15 June 2025)
Tempo: 20-40min
Hills 30-40min
Long: 30-60min (last 10-15min at race pace)
Week 5 (Starting Monday 22 June 2025)
Tempo: 20-40min
Speedwork: 20-30min 1km hard effort / 1min recovery pace
Long 45-75min
Week 6 (Starting Monday 29 June 2025)
Tempo: 30-50min
Speedwork: 20-30min 1km hard effort / 1min recovery pace
Long 45-75min
Week 7 (Starting Monday 6 July 2025)
Tempo:30-50min
Speedwork: 20-30min 1km hard effort / 1min recovery pace
Long 45-75min
Week 8 (Starting Monday 13 July 2025)
Tempo: 30-50min
Hills: 40-50min
Long: 45-75min (last 15-20min at race pace)
Week 9 (Starting Monday 20 July 2025)
Tempo: 30-50min
Speedwork: 30-40min 1km hard effort / 2min recovery pace
Long 60-90min
Week 10 (Starting Monday 27 July 2025)
Tempo: 30-50min
Speedwork: 30-40min 1km hard effort / 2min recovery pace
Long 60-90min
Week 11 (Starting Monday 3 July 2025)
Tempo: 40-60min
Speedwork: 30-40min 1km hard effort / 2min recovery pace
Long 60-90min
Week 12 (Starting Monday 10 August 2025)
Tempo: 40-60min
Hills: 50-60min
Long: 60-90min (last 20-25min at race pace)
Week 13 (Starting Monday 17 August 2025)
Tempo: 40-60min
Speedwork: 30-40min 1km hard effort / 1min recovery pace
Long: 75-105min
Week 14 (Starting Monday 24 August 2025)
Tempo: 40-60min
Speedwork: 30-40min 1km hard effort / 1min recovery pace
Long: 60-90min
Week 15 (Starting Monday 31 August 2025)
Tempo: 20-40min
Speedwork: 30-40min 1km hard effort / 1min recovery pace
Long: 45-75min
Week 16 (Starting Monday 7 September 2025)
Easy: 30-60min
Easy: 30-60min
10km Event (Sunday 13 September)
Notes
If you're an experienced runner & recovering well between sessions and you would like to add an additional run each week, duplicate the long run session duration and apply easy / recovery run intensity (excluding in weeks 15 due to tapering).
Respond to 'niggles' & injuries as soon as you notice them by making individualised adjustments to your training program.
Other cross training options can be used to substitute for sessions but up to only 1 substituted session per week (unless your body requires more rest from running due to injury). Cross training options include cycling, rowing, swimming etc that follow the same training format as the day it's substituted for.
Include strength training, mobility & recovery work for the purposes of improving running related function & preventing injury.