360 YOU: Two 10K Plans for Spring 2023

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.

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.

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!