6 week 10k training plan - This Messy Happy

Aug 13, 2025

Intro: This is a quick summary of 6 week 10k training plan from This Messy Happy. 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:

Consistency and gradual weekly mileage build are the backbone of the plan.
Each week includes a progressive long run, rest day, and strength/conditioning work (about 25 % of weekly training).
Interval sessions are introduced in weeks 3‑5 to add high‑intensity stimulus while keeping total volume modest.
A taper in the final week reduces volume but retains some intensity to keep you sharp for race day.
Stretch after every session and don’t neglect strength work to stay injury‑free.

Workout Example:

Week	Total km	Key Sessions
1	11 km	4 km + 4 km + 3 km runs (easy)
2	13 km	4 km + 5 km + 4 km runs, plus rest day
3	18 km	Add a 20‑min interval (5 min warm‑up, 10 × 30 s hard/30 s easy, 5 min cool‑down) + regular runs
4	21 km	30‑min interval (mix of 30 s, 1 min, 1.5 min, 2 min hard with equal easy) + 6 km & 7 km runs
5	25 km	40‑min interval (10 min warm‑up, 5 × 3 min hard/1 min easy, 10 min cool‑down) + longer runs
6	Taper	Reduce mileage, keep a short easy run, and a light 15‑min jog before the race

Closing Note: Try this 6‑week plan (or adapt the paces/distances in your Pacing app) and watch your confidence grow for that first 10k. You’ll feel stronger, faster, and ready to enjoy race day—so lace up and go for it!