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360 YOU: Two 10K Plans for Spring 2022

These members-only plans are the training focus for 360 YOU spring 2022.

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Join us this spring for our second iteration of 360 YOU, where Kimberly Clark (aka TrackClubBabe) will be getting back to basics to help us unlock our potential as women and runners. We’re focusing on the 10K distance this time around, a sweet spot distance that’s a lesson in both building physical endurance and developing the mental strength to stay focused. We tackled the 5K in the winter and hope to encourage you to continue adding to your distance.

For 360 YOU this season, Clark will dive into the importance of technique, consistency, mindset, and recovery. With these tools, you will have all you need to own your 10K distance.

RELATED: Welcome to 360 YOU Spring 2022: Meet Our New Athlete Mentor

Beginner 10K Training Plan for 360 YOU

For those looking to race their first 10k or those coming back from time off, the Beginner Plan goal is consistency. The weekly commitment is how you will see progress and success. Each commitment to training days is how you build confidence by making deposits into the endurance bank. The micro-gains from each of these training days will set you up for a prideful 10k run.

10K beginner training plan for women

Download the high-resolution Beginner 10K Training Plan here.

 

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly Training Hours
1 Day Off Walk 20 minutes Day Off Walk 5 min warmup, then 20 min as 4 x (1 min jog, 4 min walk) Day Off Walk 30 min Walk 5 min warmup, then 20 min as 4 x (1 min jog, 4 min walk) 1:40
2 Day Off Walk 20 minutes Day Off Walk 5 min warmup, then 20 min as 4 x (1 min jog, 4 min walk) Day Off Walk 35 min Walk 5 min warmup, then 20 min as 4 x (1 min jog, 4 min walk) 1:45
3 Day Off Walk 25 minutes Day Off Walk 5 min warmup, then 24 min as 6 x (1 min jog, 3 min walk) Day Off Walk 40 min Walk 5 min warmup, then 24 min as 6 x (1 min jog, 3 min walk) 2:03
4 Day Off Walk 25 minutes Day Off Walk 5 min warmup, then 24 min as 6 x (1 min jog, 3 min walk) Day Off Walk 45 min Walk 5 min warmup, then 24 min as 6 x (1 min jog, 3 min walk) 2:08
5 Day Off Walk 30 minutes Day Off Walk 5 min warmup, then 30 min as 6 x (2 min jog, 3 min walk) Day Off Walk 50 min Walk 5 min warmup, then 30 min as 6 x (2 min jog, 3 min walk) 2:30
6 Day Off Walk 30 minutes Day Off Walk 5 min warmup, then 40 min as 8 x (2 min jog, 3 min walk) Day Off Walk 55 min Walk 5 min warmup, then 40 min as 8 x (2 min jog, 3 min walk) 2:55
7 Day Off Walk 35 minutes Day Off Walk 5 min warmup, then 50 min as 10 x (3 min jog, 2 min walk) Day Off Walk 60 min Walk 5 min warmup, then 50 min as 10 x (3 min jog, 2 min walk) 3:25
8 Day Off Walk 35 minutes Day Off Walk 5 min warmup, then 60 min as 12 x (3 min jog, 2 min walk) Day Off Walk 65 min Walk 5 min warmup, then 60 min as 12 x (3 min jog, 2 min walk) 3:50
9 Day Off Walk 40 minutes Day Off Walk 5 min warmup, then 65 min as 11 x (4 min jog, 1 min walk) Day Off Walk 70 min Walk 5 min warmup, then 65 min as 11 x (4 min jog, 1 min walk) 4:10
10 Day Off Walk 40 minutes Day Off Walk 5 min warmup, then 70 min as 14 x (4 min jog, 1 min walk) Day Off Walk 60 min Walk 5 min warmup, then 70 min as 14 x (4 min jog, 1 min walk) 4:10
11 Day Off Walk 35 minutes Day Off Walk 5 min warmup, then 75 min as 15 x (4 min jog, 1 min walk) Day Off Walk 40 min Walk 5 min warmup, then 50 min as 10 x (4 min jog, 1 min walk) 3:30
12 Day Off Walk 30 minutes Day Off Walk 5 min warmup, then 20 min as 4 x (4 min jog, 1 min walk) Day Off Day Off Goal 10K Race 1:20 + race

Advanced 10K Plan for 360 YOU

For those seeking a PR or wanting to take on a new approach to the 10K distance, the 360 YOU Intermediate/Advanced plan will mix training, speed work, and strength to help level up your performance over the distance.

image of an advanced 10K training plan

Download the high-resolution PDF of the advanced plan here.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Day off Track: 1 mi ez, 8x400 at 10K GP [goal pace] w 200 jog recovery, 1 mi ez 30 min ez recovery run Long Run Ez: 50 min Day off 1 mi ez, 20-min tempo, 1 mi ez Long Run Ez: 70 min
2 Day off Track: 1 mi ez, 5x400 at 30" faster than 10KGP w 200 jog recovery, 3x150 strides, 1 mi ez 30 min ez recovery run Long Run Ez: 50 min Day off 1 mi ez, 4x1 mi w 200 jog recovery, 1 mi ez Long Run Ez: 70 min
3 Day off Hill Repeats: 1 mi ez, 6 x 1 min hill, jog down, 1 mi ez 30 min ez recovery run Long Run Ez: 55 min Day off 1 mi ez, 2x2 mi w 400 jog recover, 1 mi ez Long Run Ez: 75 min
4 Day off Track: 1 mi ez, 4x600 at 10KGP-30"[goal pace minus 30 seconds] w 200 jog recovery, 1 mi ez 30 min ez recovery run Long Run Ez: 60 min Day off 1 mi ez, 10' tempo w 1 min jog, 5' tempo w 1 min jog, 10 min tempo, 1 mi ez Long Run Ez: 80 min
5 Day off Hill Repeats: 1 mi ez, 6 x 1 min hill, jog down, 1 mi ez 40 min ez recovery run Long Run Ez: 65 min Day off 1 mi ez, 4 mile time trial, 1 mi ez Long Run Ez: 85 min
6 Day off Track: 1 mi ez, 4x600 at 10KGP-30" w 200 jog recovery, 1 mi ez 40 min ez recovery run Long Run Ez: 70 min Day off 1 mi ez, 12x400 at 5K pace w 100 jog recovery, 1 mi ez Long Run Ez: 90 min
7 Day off Hill Repeats: 1 mi ez, 8 x 1 min hill, jog down, 1 mi ez 40 min ez recovery run Long Run Ez: 70 min Day off 1 mi ez, 2x1200 w 400 jog recovery, 3x400 w 200 jog recovery, 1 mi ez Long Run Ez: 90 min
8 Day off Track: 1 mi ez, 200x6 at 10KGP- 1 min/mi w 200 jog recovery, 1 mi ez 45 min ez recovery run Long Run Ez: 70 min Day off 5K Race or Time Trial Long Run Ez: 90 min
9 Day off Hill Repeats: 1 mi ez, 10 x 1 min hill, jog down, 1 mi ez 45 min ez recovery run Long Run Ez: 70 min Day off 1 mi ez, 10' tempo w 1 min jog, 5' tempo w 1 min jog, 10 min tempo, 1 mi ez Long Run Ez: 90 min
10 Day off Track: 1 mi ez, 2x2400 at 5KGP w 1200 jog recovery, 1 mi ez 45 min ez recovery run Long Run Ez: 50 min Day off 1 mi ez, 4 mile time trial, 1 mi ez Long Run Ez: 60 min
11 Day off Track: 1 mi ez, 8x300 at mile race pace w 300 jog recovery, 1 mi ez 45 min ez recovery run Long Run Ez: 70 min Day off 1 mi ez, 2x1200 w 400 jog recovery, 3x400 w 200 jog recovery, 1 mi ez Long Run Ez: 80 min
12 Day off Track: 1 mi ez, 6x200 strideouts w 200 jog recovery, 1 mi ez 30 min ez recovery run Long Run Ez: 50 min Day off 10K Goal Race Rest!