Finish the Windsor 10K with this 8 week training plan
Less than 10 weeks to the Windsor Women’s 10K! Here’s the perfect no-frills training plan to get you across the finish line with a smile.
Your 10K training focus
Congratulations on entering a 10K (if it’s the Windsor Women’s 10K in September, we can’t wait to welcome you!) The next step is sorting out a training plan. You have around eight weeks, but that’s plenty of time to train for the endurance and pace a 10K requires.
How fit do you need to be?
Can you train for a 10K in 8 weeks from scratch? It’s possible, but we would advise you to start this programme from a decent base. 8 weeks is enough time to train for a 10K, but it does mean you’ll need to train with focus and intensity. Make sure you can run for 3.5km/20 minutes without stopping – you can build from there.
You’ll notice that our suggested plan below doesn’t dictate pace or speed – just distance. This is because our focus is on getting you round the 10K race, not finishing in a certain time, or getting a PB.
If you have a particular time or pace in mind, use the Thursday runs to work on pace (speed) and the Sunday longer runs to keep an eye on how that distance matches your target race time.
How many days a week to train for a 10K?
The plan we suggest below will have you running 3-4 times a week, with an additional 1-2 days cross-training. You will have 2 rest days. Your longest run will be 6 miles.
Your 8-week 10K training plan
Week 1
Monday – rest day
Tuesday – 4km run
Wednesday – 20-30 minute cross train (easy bike/swim or a walk)
Thursday – 3.2km run
Friday – rest (stretch/mobility work)
Saturday – 10 minutes strength training (body weight exercises are fine), 20-30 minute cross train
Sunday – 5km run (walking breaks if necessary)
Week 2
Monday – rest day
Tuesday – 4km run
Wednesday – 20-30 minute cross train (easy bike/swim or a walk)
Thursday – 3.2km run
Friday – rest (stretch/mobility work)
Saturday – 10 minutes strength training (body weight exercises are fine), 20-30 minute cross train
Sunday – 5.5km run (walking breaks if necessary)
Week 3
Monday – rest day
Tuesday – 4km run
Wednesday – 30-35 minute cross train (easy bike/swim or a walk)
Thursday – 3.2km run
Friday – rest (stretch/mobility work)
Saturday – 10 minutes strength training (body weight exercises are fine), 45 minute cross train
Sunday – 6km run (walking breaks if necessary)
Week 4
Monday – rest day
Tuesday – 4.5km run
Wednesday – 30-35 minute cross train (easy bike/swim or a walk)
Thursday – 3.2km run
Friday – rest (stretch/mobility work)
Saturday – 10 minutes strength training (body weight exercises are fine), 45 minute cross train
Sunday – 6.5km run (walking breaks if necessary)
Week 5
Monday – rest day
Tuesday – 5km run
Wednesday – 10 minutes strength training (body weight exercises are fine), 40 minute cross train
Thursday – 3.2km run
Friday – rest (stretch/mobility work)
Saturday – 10 minutes strength training (body weight exercises are fine), 50 minute cross train
Sunday – 7km run (walking breaks if necessary)
Week 6
Monday – rest day
Tuesday – 5km run
Wednesday – 10 minutes strength training (body weight exercises are fine), 40 minute cross train
Thursday – 3.2km run
Friday – rest (stretch/mobility work)
Saturday – 10 minutes strength training (body weight exercises are fine), 50 minute cross train
Sunday – 8km run (walking breaks if necessary)
Week 7
Monday – rest day
Tuesday – 5km run
Wednesday – 10 minutes strength training (body weight exercises are fine), 45 minute cross train
Thursday – 3.2km run
Friday – rest (stretch/mobility work)
Saturday – 10 minutes strength training (body weight exercises are fine), 50 minute cross train
Sunday – 9km run (walking breaks if necessary)
Week 8 (race week)
Monday – rest day
Tuesday – 5km run
Wednesday – 30 minute cross train
Thursday – 3.2km run
Friday – rest (stretch/mobility work)
Saturday – rest (stretch/mobility work)
Sunday – 10K race!
Windsor Women’s 10k Saturday 23rd September. Click here to enter today
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