• Overview
  • Training plan
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About this challenge

10-mile events are becoming more and more popular, offering an excellent goal for those comfortable with a 10k but not quite ready for the half marathon. This challenge offers a beginner and an intermediate level of training, simply pick the one that suits your current ability and goals.

Throughout the challenge you’ll receive training information each week detailing all your running sessions, plus a few articles packed with advice to support your training. Ready to take on the 10-mile? Let’s get started.

beginner Training Plan

Entry requirements: beginner

This training level is for you if you fall into one of the following categories:

  • You are entering your first ever running event which is a 10 mile event.

  • You have possibly completed a 5k/10k event and are looking to move up in distance.

Start date:
Anytime
Expected finish time:
Anytime
Duration:
16 weeks
Week 1
Jump to:
Monday
Training

Alternate 8 minutes of jogging with 3 minutes of walking. Repeat 2 times

Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk

Tuesday
Rest

Rest

2 days of recovery

Wednesday
Rest

Rest

Thursday
Training

Alternate 10 minutes of jogging with 3 minutes of walking. Repeat 2 times

Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

15 minutes continuous jogging. Take a 60 second walking break mid-jog if necessary but aim for a continuous effort

Take a 60 second walking break mid-jog if necessary but try for continuous jogging

Monday
Rest

Rest

Recovery following Sunday’s longer session

Tuesday
Training

Complete 10 minutes of jogging, 2 minutes of walking, 10 minutes of jogging

Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk

Wednesday
Rest

Rest

Thursday
Training

15 minutes continuous jogging

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

20 minutes continuous jogging

Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk.

Target: non-stop jogging

Monday
Rest

Rest

Tuesday
Training

15 minutes jog

Wednesday
Rest

Rest

Thursday
Training

20 minutes easy

First longer midweek run

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

25 - 30 minutes jog

Starting to increase the volume of the long run

Monday
Rest

Rest

Tuesday
Training

15 minutes easy

Wednesday
Rest

Rest

Thursday
Training

20 minutes easy

Don’t worry about pace. Just enjoy the run

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

30 - 35 minutes easy

Keep the pace relaxed

Monday
Rest

Rest

Tuesday
Training

20 minutes easy

Wednesday
Rest

Rest

Thursday
Training

20 minutes - gradually increase the pace every 5 minutes

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

35 - 40 minutes easy

Pace yourself carefully. You should feel as if you are holding yourself back slightly over the first half of the run

Monday
Training

10 minutes easy jog

Recovery run after yesterday’s longer effort

Tuesday
Rest

Rest

Wednesday
Training

30 minutes steady

Gradually starting to increase the pace of the mid-week runs

Thursday
Rest

Rest

Friday
Training

20 minutes easy

Saturday
Rest

Rest

Try to completely relax today in preparation for tomorrow’s longest run to date

Sunday
Training

45 - 50 minutes easy

Peak week before week 7 taper. Take today’s run very comfortably

Monday
Rest

Rest

Tuesday
Training

20 minutes steady

Wednesday
Rest

Rest

Thursday
Training

10 minutes steady

Easy midweek – taper

Friday
Rest

Rest

Saturday
Training

10 minutes very easy jog

Very gentle

Sunday
Training

5 mile (or similar) time-trial, with jog warm-up

Mini target. Run hard and give it your best shot

Monday
Training

10 minutes super-slow recovery run

Recovery jog after yesterday’s hard session

Tuesday
Rest

Rest

Wednesday
Training

30 minutes – gradually increase the pace every 10 minutes. Start with an easy jog and finish at a steady pace

Thursday
Rest

Rest 

Friday
Training

35 minutes steady

Saturday
Rest

Rest

Sunday
Training

55 minutes steady

Long runs increase weekly now

Monday
Training

15 minutes super-slow recovery run

Recovery jog after yesterday’s hard session

Tuesday
Rest

Rest

Wednesday
Training

40 minutes easy

Thursday
Rest

Rest

Friday
Training

35 minutes steady

Saturday
Rest

Rest

Sunday
Training

60 minutes easy

Your first full hour run. Keep the pace relaxed

Monday
Rest

Rest

Tuesday
Training

35 minutes easy

Wednesday
Rest

Rest

Thursday
Training

45 minutes – 15 minutes jog / 15 minutes easy / 15 minutes steady

Keep the pace controlled

Friday
Training

20 minutes recovery jog

Saturday
Rest

Rest

Sunday
Training

65 - 70 minutes easy

Comfortable pace but try to run continuously as you build up ‘time on your feet’

Monday
Rest

Rest

Tuesday
Training

35 minutes easy

Make sure the pace is easy after Sunday’s long run

Wednesday
Rest

Rest

Thursday
Training

45 minutes steady

Keep the pace controlled. You should still be able to talk whilst running

 

Friday
Training

Rest or 15 - 20 minutes easy jog

Preparing for Sunday’s long run

Saturday
Rest

Rest

Sunday
Training

75 minute jog

Long run, easy pace, take a drink if necessary

Monday
Rest

Rest

1 less run this week

Tuesday
Training

40 minutes easy

Wednesday
Rest

Rest

Thursday
Training

25 minutes – gradually increasing the pace every 5 minutes. Start with an easy jog and finish with a steady pace

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Rest

10 km (6.2 miles) race or equivalent time-trial, with warm-up / cool-down

Hard effort throughout

Monday
Training

20 minutes super slow

Pure recovery after yesterday’s hard effort

Tuesday
Rest

Rest

Wednesday
Training

45 minutes – 15 minutes jog / 15 minutes easy / 15 minutes steady

Thursday
Rest

Rest

Friday
Training

40 minutes easy pace

Saturday
Rest

Rest

Sunday
Training

Easy 80 - 90 minutes

Longest run to date, so keep the pace relaxed

Monday
Rest

Rest

Tuesday
Training

50 minutes steady

Keep the pace controlled. You should still be able to talk whilst running

Wednesday
Rest

Rest

Thursday
Training

45 minutes easy

Friday
Training

20 minutes easy

Saturday
Rest

Rest

Sunday
Training

90 minutes easy

Last long run before the race. Look to run a little faster than last week if you can

Monday
Rest

Rest

Start of taper. Recovery after long run

Tuesday
Rest

Rest 

Wednesday
Training

50 minutes steady

Keep the pace controlled. You should still be able to talk whilst running

Thursday
Rest

Rest

Friday
Training

35 minutes easy

Saturday
Training

15 minutes jog (optional)

Sunday
Training

60 minutes comfortable pace

Avoid the temptation to do more. All the training is in the bank

Monday
Training

20 minutes easy jog

Taper week and race! Very easy pace

Tuesday
Rest

Rest

Wednesday
Training

40 minutes comfortable

Thursday
Rest

Rest

Friday
Rest

Rest

Saturday
Training

10 - 15 minutes very easy jog in race kit and shoes

Sunday
Race day

Race day! with easy warm-up and cool-down

Start slowly and focus on completion rather than a specific target time

Week 1
Jump to:
Have you already completed this?

intermediate Training Plan

Entry requirements: intermediate

This training guide is for you if you fall into one of the following categories:

  • You have already completed one or more 10 mile  events and you are now looking to improve.

  • You are training for your first 10 mile event but have a good training background including competing in shorter events such as 5k and 10k races.

Start date:
Anytime
Expected finish time:
Anytime
Duration:
16 weeks
Week 1
Jump to:
Monday
Training

25 minutes easy

Tuesday
Rest

Rest

Wednesday
Training

30 minutes easy

Thursday
Rest

Rest

Friday
Training

25 minutes steady

Keep the pace controlled. You should be able to hold a conversation

Saturday
Rest

Rest

Sunday
Training

40 minutes comfortable pace

First longer run. Run to effort not pace

Monday
Rest

Rest

Tuesday
Training

10 minutes easy / 10 minutes steady / 10 minutes brisk

Progression run-aim to make each 10 min segment slightly faster than the previous. Finish with a 5 - 10 min easy cool down jog

Wednesday
Rest

Rest

Thursday
Training

35 minutes easy

Friday
Training

20 minutes easy

Saturday
Rest

Rest

Sunday
Training

45 mins steady

Building distance

Monday
Rest

Rest

Tuesday
Training

Warm up then 4 x 5 minutes at threshold effort with 2 minutes walk/jog recovery, 5 - 10 minutes easy jog cool down

Threshold effort should feel ‘comfortably hard.’ You should be able to give 3 - 4 word answers but not hold a full conversation

Wednesday
Rest

Rest

Thursday
Training

35 minutes steady

Friday
Training

25 minutes steady

Saturday
Rest

Rest

Sunday
Training

50 minutes comfortable

Monday
Rest

Rest

Tuesday
Training

45 minutes including 15 minutes easy, 20 minutes at threshold effort, 10 minutes easy

Wednesday
Rest

Rest

Thursday
Training

35 minutes steady

Friday
Training

30 minutes easy

Saturday
Rest

Rest

Sunday
Training

55 - 60 minutes comfortable pace

Keep the pace relaxed

Monday
Rest

Rest

Tuesday
Training

35 minutes easy

Wednesday
Training

Off-road fartlek (i.e. variable pace running) session – 45 minutes

Vary your speed as you feel. Try slow running, running at a moderate pace, and short, fast bursts

Thursday
Rest

Rest

Friday
Training

40 minutes comfortable

Saturday
Rest

Rest

Sunday
Training

65 minutes easy

Monday
Rest

Rest

Tuesday
Training

Warm-up, 2 x 10 minutes hard with 4-minute recoveries, cool-down

Wednesday
Rest

Rest

Thursday
Training

40 minutes steady

Friday
Training

30 minutes easy

Saturday
Rest

Rest

Sunday
Training

65 - 75 minutes comfortable

Monday
Rest

Rest

Recovery week leading to a tester race

Tuesday
Training

Warm-up, 12 x 1 minute fast / 1 minute jog. Cool down

Aim to get your legs turning over faster

Wednesday
Rest

Rest

Thursday
Training

30 minutes easy

Friday
Rest

Rest

Saturday
Training

15 minutes super slow

Sunday
Training

10 km race. Warm-up, race hard, cool-down

Monday
Training

Very easy 20 - 25 minutes jog

Purely recovery running after yesterday’s race

Tuesday
Rest

Rest

Wednesday
Training

Warm-up, 3 x 8 minutes hard with 3-minute recoveries, cool-down

Thursday
Rest

Rest

Friday
Training

40 - 45 minutes steady

Saturday
Rest

Rest

Sunday
Training

80 minutes comfortable

Monday
Rest

Rest

Tuesday
Training

40 minutes easy

Wednesday
Training

Warm-up, 30 minutes at threshold effort, cool down

Threshold effort should feel ‘comfortably hard.’ You should be able to give 3 - 4 word answers but not hold a full conversation

Thursday
Rest

Rest

Friday
Training

40 - 45 minutes steady

Saturday
Rest

Rest

Sunday
Training

90 minutes comfortable

Monday
Rest

Rest

Tuesday
Training

Warm-up, 8 x 3 minutes with 2 minute recoveries, cool down

Focus on equal effort each time

Wednesday
Rest

Rest

Thursday
Training

50 minutes steady

Friday
Training

40 minutes easy

 

Saturday
Rest

Rest

Sunday
Training

90+ minutes, comfortable pace

Repeat last Sunday’s run plus a little extra if you feel good. You should find it a little easier this time

Monday
Rest

Rest

Tuesday
Training

Warm-up, fartlek session: 6 x ½ mile easy ½ mile at threshold effort. Cool down

Wednesday
Rest

Rest

Thursday
Training

50 minutes steady

Friday
Rest

Rest

Saturday
Training

Easy 20 minutes jog

Sunday
Training

100 minutes easy

Take it easy. This is a ‘time on feet’ run

Monday
Rest

Rest

Tuesday
Training

Warm-up, 2 x 10 minutes hard with 3 minute recovery + 1 x 5 minutes hard, cool-down

A progression from week 6

Wednesday
Rest

Rest

Thursday
Training

60 minutes steady

Friday
Training

30 minutes easy

Saturday
Rest

Rest

Rest up and make sure you stock up on carbs before tomorrow’s long run

Sunday
Training

2 hours

Longest training run, taken very easy

Monday
Rest

Rest

Tuesday
Training

40 minutes easy

Wednesday
Training

50 - 60 minutes steady

No interval training this week

Thursday
Rest

Rest

Start of mini taper for weekend time-trial

Friday
Rest

Rest

Saturday
Training

30 - 35 minutes very easy jog

 

Sunday
Training

Good warm-up, 6 - 8 miles hard, good cool-down

Hard effort throughout

Monday
Rest

Rest

Tuesday
Training

35 minutes easy

Wednesday
Training

Warm-up, 8 x 3 minutes with 2 minute recoveries, cool down

Thursday
Rest

Rest

Friday
Training

50 minutes steady

Saturday
Rest

Rest

Sunday
Training

2 hours comfortable

Repeat longest training run but try to go a little faster

Monday
Rest

Rest

Start of taper

Tuesday
Training

40 minutes steady

Wednesday
Rest

Rest

Thursday
Training

45 minutes including 8 x 30 second ‘pick ups’

Try to increase the pace for each 30 second effort so that you are striding out. This is to help leg turnover

Friday
Rest

Rest

Saturday
Rest

Easy 15 minutes jog

Sunday
Rest

60 minutes comfortable with 20 minutes brisk in the middle

Avoid temptation to do more. Spend 15 minutes stretching afterwards

Monday
Rest

Rest

Tuesday
Training

30 minutes easy

Wednesday
Training

35 minutes comfortable with 5 x 20-second brisk efforts

Brisk efforts keep your speed tuned up without taxing your system

Thursday
Training

25 minutes steady

Friday
Rest

Rest

Saturday
Training

10 - 15 minutes super slow in race kit and shoes

Super slow

Sunday
Race day

Race day! With easy warm-up and cool-down

Week 1
Jump to:
Have you already completed this?