Six Week Trail Running 10K Training Plan

Average Weekly Training Hours 05:21
Training Load By Week
Average Weekly Training Hours 05:21
Training Load By Week

This six week workout plan is designed to increase speed and endurance so athletes can improve their trail 10K time. This plan is for a runner who can already do a trail 10K but want to improve their time. Included are interval workouts to improve speed and power to get up hills and over obstacles. For the speed workouts, you should have access to a track or equivalent.

Sample Day 1
0:30:00
3mi
Recovery Run

This is an easy run on the road or trails. Take it easy today, tomorrow will be tougher.

Sample Day 2
0:45:00
VO2 max & speed endurance hill workout

Find a hill on the road or trails that takes about 30 seconds to run up. Make sure to run 10 minutes at recovery pace to warm up.
Run 5x30sec hill sprints at a controlled effort—about 95 percent while maintaining control—then slowly walk back down the hill, taking an additional 1min recovery rest in between reps.

Run another 10 minutes to cool down.

Sample Day 3
0:45:00
Easy Run

Either do a easy run or take the day off. 0-3 miles at easy pace.

Sample Day 4
0:25:00
3mi
3m Speed Workout

1 mile regular pace. 1 mile at 80-90% of target mile pace, 1 mile regular pace

Sample Day 5
0:45:00
4.5mi
Recovery Run

Sample Day 6
0:30:00
Time Trial

This is a Time Trial at the track to get a baseline of where you are for your target mile pace.

Warm up for 2 laps with easy jogging or running at a recovery pace (slow enough for heart rate to recover after a hard effort).

Run 1000 meters (2.5 laps around the track). This should be at your best effort for this distance. Find the 200 meter mark on the track. Run a half lap to the finish line and run 2 more full laps.

To break a 6 minute mile, you should be able to run 1000 meters in 3:32.
For a 7 minute mile, try to run the 1000 meters in 4:21.
For an 8 minute mile, try to run the 1000 meters in 4:58.

Cool down for 2 laps at a recovery pace.

Sample Day 7
0:45:00
4.5mi
Recovery Run

Steve Clement
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Suburban Resistance

I specialize in coaching diabetic athletes in cycling and running. I know everyone has their own individual struggles and I can help maximize results while taking into account an individual's issues using training, diet, and recovery.