Dulux 10km Training Guide

The perfect intermediate training for your 10km challenge. This is the plan for you if you regularly run and do some structured training.

If you would prefer to view this plan in PDF format, press the button below:

 

GLOSSARY FOR TRAINING PLAN TERMS

  • Hill sprints: just as they sound – sprinting up a hill.
  • Tempo runs: should be done at 86 – 90 percent of your maximum heart rate and feel ‘comfortably hard’.
  • Descending intervals: this is a very intense workout that should only be performed one or twice a month. Start with high cadence for around 3 minutes. Cut length in half each interval. Recovery time should be same length as effort e.g. 3 minutes
  • Progression runs: starting relatively slow or easy pace and getting progressively faster throughout the run.
  • Over-unders: a type of interval structure with sustained intervals divided into segments that alternate between under-segments, resembling valleys and over-segments resembling peaks.
  • Easy runs: 40% of maximum effort.
  • On Off Ks: One pace 1km different pace the next.

Week 1

Monday – 5km Easy Run

Tuesday – REST

Wednesday – 7.3km Tempo 1200s

Thursday – REST

Friday – REST

Saturday – 6km Long Run

Sunday – REST


Week 2

Monday – 5km Easy Run

Tuesday – REST

Wednesday – 7km Shorter Intervals

Thursday – REST

Friday – REST

Saturday – 8km Long Run

Sunday – REST


Week 3

Monday – 6km Easy Run

Tuesday – REST

Wednesday – 7km Rolling 500s

Thursday – REST

Friday – REST

Saturday – 9km Long Run

Sunday – REST


Week 4

Monday – 6km Easy Run

Tuesday – REST

Wednesday – 7km 1.5km repeats

Thursday – REST

Friday – REST

Saturday – 10km Long Run

Sunday – REST


Week 5

Monday – 5km Easy Run

Tuesday – REST

Wednesday – 5km 400m Repeats

Thursday – REST

Friday – REST

Saturday – 7km Long Run

Sunday – REST


Week 6

Monday – 6km Easy Run

Tuesday – REST

Wednesday – 8km On Off K’s

Thursday – REST

Friday – REST

Saturday – 10km Long Run

Sunday – REST


Week 7

Monday – 7km Easy Run

Tuesday – REST

Wednesday – 9km Tempo 3-2-1

Thursday – REST

Friday – REST

Saturday – 12km Long Run

Sunday – REST


Week 8

Monday – 8km Easy Run

Tuesday – REST

Wednesday – 9.4 Mile Repeats

Thursday – REST

Friday – REST

Saturday – 12km Long Run

Sunday – REST


Week 9

Monday – 8km Easy Run

Tuesday – REST

Wednesday – 10km Progressive Run

Thursday – REST

Friday – REST

Saturday – 8km Long Run

Sunday – REST


Week 10

Monday – REST

Tuesday – REST

Wednesday – 6.9km Taper Intervals

Thursday – REST

Friday – REST

Saturday – 10km Race

Sunday – REST

Want to excel with your training plan?

The best hints and tips from all our experts. From how to fuel your training to injury prevention. Keep coming back for your weekly dose of inspiration to get the most out of your training.

Event Partners
Gold Charity Partners