10k training plan

Article Health & Fitness Aug 19, 2014

Nike Master Trainer, Joslyn Thompson, tells us how to train for a 10k in just EIGHT weeks with this simple and effective plan

Got two months until your big race? Not.a.problem. Nike Master Trainer, Joslyn Thompson, has a great, simple and effective 10k training plan just for you... Good luck!

Week 1

• Session 1 - 25 minute jog


• Session 2 - 20 minute run, with a faster pace on minutes 5, 10, 15 & 20


• Session 3 - 15 minute 'Leg Sculptor' workout (to help tone and lengthen leg muscles with a series of targeted movements - think squats and lunges - did we mention it's FREE on iTunes?) followed by Shawnee Johnson's 'Full Stretch Guide' on the NTC app

Week 2

• Session 1 - 30 minute jog


• Session 2 - 20 minute run, with a faster pace on minutes 4, 8, 12, 16 & 20


• Session 3 - 15 minute 'Leg Sculptor' workout, followed by Shawnee Johnson's 'Full Stretch Guide' on the NTC app

Week 3

• Session 1 - 35 minute jog


• Session 2 - 20 minute run, with a faster pace on minutes 3, 6, 9, 12, 15 & 18


• Session 3 - 15 minute 'Leg Sculptor' workout, followed by Shawnee Johnson's 'Full Stretch Guide' on the NTC app

Week 4

• Session 1 - 40 minute jog


• Session 2 - 15 minute run, with a faster pace on minutes 2, 4, 6, 8, 10, 12 & 14


• Session 3 - 15 minute 'Leg Sculptor' workout, followed by Shawnee Johnson's 'Full Stretch Guide' on the NTC app

Week 5

• Session 1 - 45 minute jog


• Session 2 - 15 minute tempo run (faster than jog pace)


• Session 3 - 15 minute 'Leg Sculptor' workout, followed by Shawnee Johnson's 'Full Stretch Guide' on the NTC app

Week 6

• Session 1 - 50 minute jog


• Session 2 - 18 minute tempo run (faster than jog pace)


• Session 3 - 15 minute 'Leg Sculptor' workout, followed by Shawnee Johnson's 'Full Stretch Guide' on the NTC app

Week 7

• Session 1 - 55 minute jog


• Session 2 - 20 minute tempo run (faster than jog pace)


• Session 3 - 15 minute 'Leg Sculptor' workout, followed by Shawnee Johnson's 'Full Stretch Guide' on the NTC app

Week 8

• Session 1 - 60 minute jog


• Session 2 - 20 minute tempo run (faster than jog pace)


• Session 3 - 15 minute 'Leg Sculptor' workout, followed by Shawnee Johnson's 'Full Stretch Guide' on the NTC app

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