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The plan runs across eight weeks, combining rest days, speed days, moderate runs, cross-training, and long runs, with weekly distance totals and guidance to log actual time or distance. Pacing instructions define moderate, long-run, easy, tempo, fartlek, and cross-training workouts, plus warm-up and safety notes.",{"@graph":63,"@context":119},[64,80,102],{"@type":65,"itemListElement":66},"BreadcrumbList",[67,71,74,77],{"item":68,"name":69,"@type":70,"position":9},"https://docshare.wps.com","Home","ListItem",{"item":72,"name":10,"@type":70,"position":73},"https://docshare.wps.com/template/",2,{"item":75,"name":11,"@type":70,"position":76},"https://docshare.wps.com/template/presentations/",3,{"item":78,"name":59,"@type":70,"position":79},"https://docshare.wps.com/template/60-min-10-km-running-schedule-training-plan/563774/",4,{"url":78,"name":59,"@type":81,"image":82,"author":87,"headline":59,"publisher":90,"fileFormat":93,"inLanguage":57,"description":61,"dateModified":94,"datePublished":95,"encodingFormat":93,"isAccessibleForFree":96,"interactionStatistic":97},"DigitalDocument",{"url":83,"@type":84,"width":85,"height":86},"https://docshare.wps.com/thumbnails/60-min-10-km-running-schedule-training-plan/563774.png","ImageObject",442,249,{"name":88,"@type":89},"Taylor Morgan","Person",{"url":68,"name":91,"@type":92},"DocShare","Organization","application/pdf","2026-10-19","2026-10-12",true,{"@type":98,"interactionType":99,"userInteractionCount":101},"InteractionCounter",{"@type":100},"ViewAction",6,{"@type":103,"mainEntity":104},"FAQPage",[105,111,115],{"name":106,"@type":107,"acceptedAnswer":108},"What is the goal pace for race day in this 60-min. 10 km plan?","Question",{"text":109,"@type":110},"The goal is 6:00 min/km (or 9:40 per mile) on race day, with the schedule gradually increasing weekly long-run focus.","Answer",{"name":112,"@type":107,"acceptedAnswer":113},"How should long runs and missed long runs be handled?",{"text":114,"@type":110},"The long run is the most important workout. If you must miss it, swap it with another run during the same week.",{"name":116,"@type":107,"acceptedAnswer":117},"What pacing guidance is given for tempo and fartlek workouts?",{"text":118,"@type":110},"A tempo run starts with an easy 10-minute jog, then increases pace until speaking is somewhat labored, continuing to the end of the distance. Fartlek alternates hard and slow intervals, where “hard” means difficulty speaking while running.","https://schema.org",{"og:url":78,"og:type":121,"og:title":59,"og:site_name":91,"og:description":61},"article",{"robots":123,"canonical":78},"index,follow",{"doc_id":125,"site_id":56},563774,1792022131,{"code":4,"msg":5,"data":128},{"doc_id":125,"user_id":129,"nickname":88,"user_avatar":130,"doc_module":9,"category_id":8,"category_name":11,"doc_title":59,"doc_description":61,"doc_content":131,"file_id":132,"file_url":133,"file_type":134,"file_size":135,"view_count":101,"is_deleted":4,"is_public":9,"is_downloadable":9,"audit_status":9,"page_count":9,"language":136,"language_code":57,"site_id":56,"html_lang":57,"table_of_contents":137,"faqs":138,"seo_title":139,"seo_description":61,"update_tm":140,"read_time":4},1099523885336,"https://ap-avatar.wpscdn.com/davatar_276721f389ce27ea32af1340a28f341c","60-min. 10 km RUNNING SCHEDULE  \nGoal: to run 6:00 min/km, or 9:40/mile on race day  \n\n| Week |  | Mon | Tue | Wed | Thu | Fri | Sat | Sun |  | Total\u003Cbr>Distance |\n| --- | --- | --- | --- | --- | --- | --- | --- | --- | --- | --- |\n|  |  | Rest | Speed day | Rest | Moderate | Rest | Crosstrain | Long |  |  |\n| 1 | Km | rest | 5 | rest | 5 | rest | crosstrain | 7 | Km | 17 |\n|  | Mi |  | 3 |  | 3 |  | 30-60 min. | 4 | Mi | 10 |\n| 2 | Km | rest | 5 | rest | 5 | rest | crosstrain | 7 | Km | 17 |\n|  | Mi |  | 3 |  | 3 |  | 30-60 min. | 4 | Mi | 10 |\n| 3 | Km | rest | 5 | rest | 5 | rest | crosstrain | 8 | Km | 18 |\n|  | Mi |  | 3 |  | 3 |  | 30-60 min. | 5 | Mi | 11 |\n| 4 | Km | rest | 5 | rest | 5 | rest | crosstrain | 8 | Km | 18 |\n|  | Mi |  | 3 |  | 3 |  | 30-60 min. | 5 | Mi | 11 |\n| 5 | Km | rest | 5 | rest | 6 | rest | crosstrain | 9 | Km | 20 |\n|  | Mi |  | 3 |  | 4 |  | 30-60 min. | 5.5 | Mi | 12.5 |\n| 6 | Km | rest | 5 | rest | 7 | rest | crosstrain | 10 | Km | 22 |\n|  | Mi |  | 3 |  | 4.5 |  | 30-60 min. | 6 | Mi | 13.5 |\n| 7 | Km | rest | 5 | rest | 7 | rest | crosstrain | 11 | Km | 23 |\n|  | Mi |  | 3 |  | 4.5 |  | 30-60 min. | 7 | Mi | 14.5 |\n| 8 | Km | rest | 5 | rest | 7 | rest | crosstrain | 11 | Km | 23 |\n|  | Mi |  | 3 |  | 4.5 |  | 30-60 min. | 7 | Mi | 14.5 |\n\nNotes:  \n1. Schedule is flexible…move workouts to different days when you need to. Example: switch Sunday for Saturday's run.  \n2. This is designed to gradually increase your distances run with the focus on your long run and being able to run 10k easily.  \n3. Always run the first 5-minutes of each run at an easy jog to warm up, or 10 if you hear joints creaking.  \n4. As you do any workout, jot down on the chart above either the actual time you were out, or distance if you know it.  \nKeeping track of workouts done gives you a record of just how far you've come and becomes a motivator in itself.  \n5. Always consult a medical doctor before engaging in any rigorous exercise activity.  \nPACING  \na) Moderate Runs: this is a pace during which you can run comfortably and chat (even to yourself!); Your pace should be in the 6:10 to 6:30 per KM range depending on your speed   OR Your pace should be in the 10:00 to 10:20 per MILE range depending on your speed.  \nb) The LONG RUN is your most important run of the week. If you have to miss a long run, swap it for another run that week.  \nYour pace should be in the 6:35 to 6:45 per KM range depending on your speed   OR  \nYour pace should be in the 10:40 to 11:00 per MILE range depending on your speed.  \nc) EASY runs are just that. No speed like you're used to, and a pace as slow as or slower than your long run.  \nd) The SPEED day is optional. If too much at the outset, do moderate run (same as Thurs. ) instead. Start speed in week 2 or 3.  \n(1) One week do a 'tempo' run…start with a 10-min. easy jog, then increase pace so that speaking is a bit labored; continue to end of distance  \n(2) In the next week, do a 'fartlek' run (alternate hard and slow)… [hard means difficulty speaking while running that pace] Week 1-3: start with a 10-min. easy jog, run hard for 1-min. , go slow for 2-min. , repeat cycle to end of distance.  \nWeek 4-8: start with a 10-min. easy jog, run hard for 2-min. , go slow for 2-min. , repeat cycle to end of distance. If not up to the pace stated on a given day, make it an EASY run day. If doing an extra run in the week this is the kind of run you'd do. You also go easy to recover, or the day before or after a long run so as not to fatigue your legs.  \ne) CROSSTRAINING would include cycling, swimming, in-line skating, hiking, walking, aerobics, etc. This is an optional workout but makes for a great change of 'pace'. If you want to get into it gradually, do it on alternate weeks, otherwise do it each week.  \nTraining for the TO Women's 10k","cbCain2Kw8CofQ27","https://ap.wps.com/l/cbCain2Kw8CofQ27","pdf",10552,"English","# Week-by-week schedule\n## Notes and tracking\n# Pacing rules\n## Moderate runs, long run, easy runs\n## Speed day options, tempo, fartlek, cross-training","[{\"question\":\"What is the goal pace for race day in this 60-min. 10 km plan?\",\"answer\":\"The goal is 6:00 min/km (or 9:40 per mile) on race day, with the schedule gradually increasing weekly long-run focus.\"},{\"question\":\"How should long runs and missed long runs be handled?\",\"answer\":\"The long run is the most important workout. If you must miss it, swap it with another run during the same week.\"},{\"question\":\"What pacing guidance is given for tempo and fartlek workouts?\",\"answer\":\"A tempo run starts with an easy 10-minute jog, then increases pace until speaking is somewhat labored, continuing to the end of the distance. Fartlek alternates hard and slow intervals, where “hard” means difficulty speaking while running.\"}]","60-min. 10 km Running Schedule - Training Plan | PDF",1791838323]