6 WEEK 10K TRAINING PLAN (Plus 18 MIn 5k Parkrun) - That Running Guy

Aug 13, 2025

This is a quick summary of 6 WEEK 10K TRAINING PLAN (Plus 18 MIn 5k Parkrun) from That Running Guy. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Use a 6‑week block ending with your 10K race; focus on staying in Zone 2 (easy aerobic) for most miles to build efficiency.
Include a weekly tempo run (1‑mile warm‑up, 4 miles at tempo, cool‑down) and a hill repeat session (2‑mile warm‑up, 10 hill repeats, 2‑mile cool‑down).
Add a track day with 800 m–2 km repeats and short 60‑second recoveries to sharpen 5K‑pace speed.
Keep most weekdays at 5‑mile Zone 2 runs; long runs on Saturdays range from 10‑14 miles at Zone 2.
Taper in the final race week with easy 5‑mile runs and a short shake‑out run before the race.

Workout Example (Week 1)

Sunday: 1.5‑hour Zone 2 run (~10.5 mi) – keep heart rate in easy aerobic zone.
Monday: 5 mi Zone 2 easy run.
Tuesday: Tempo – 1 mi easy warm‑up, 4 mi at ~6:15‑6:20 min/mi (tempo pace), cool‑down.
Wednesday: 5 mi Zone 2 easy run.
Thursday: 10 mi Zone 2 steady run.
Friday: 5 mi Zone 2 easy run.
Saturday: Long Zone 2 run – 1.5‑2 hrs, 10‑14 mi at comfortable pace.
Sunday: Rest.

Practical Tips

Use a heart‑rate monitor or perceived effort to stay in Zone 2 (conversation‑easy).
Adjust the tempo pace to about 10‑15 seconds slower than your current 5K race‑pace.
If hills irritate your Achilles, start with fewer repeats and build up.
Track sessions should be guided by a coach or club leader; stick to the prescribed recovery times.

Closing Note Give this plan a try and tweak the paces to match your own recent race times using the Pacing app. Stay consistent, enjoy the process, and you’ll be in great shape for that sub‑38 minute 10K. Good luck and happy running!