RW Garmin-Ready 10K Schedule: Sub-55:00

Three-day-a-week 10K schedule you can download to your Garmin Forerunner


Posted: 5 August 2008

Whether you're new to the 10K distance or simply pushed for time, this three-days-a-week schedule will provide the training your body needs to become faster and stronger while also ensuring you have the optimum opportunity to recover between runs.

Week One
Mon Rest
Tue 3M (approx 33 mins) slow
Wed Rest
Thu 3M (approx 33 mins) slow
Fri Rest
Sat Rest
Sun 4M (approx 42 mins) easy

Week Two
Mon Rest
Tue 4M (approx 44 mins) slow
Wed Rest
Thu 4M (approx 44 mins) slow
Fri Rest
Sat Rest
Sun 5M (approx 53 mins) easy

Week Three
Mon Rest
Tue 4M (approx 44 mins) slow
Wed Rest
Thu 5M (approx 55 mins) slow
Fri Rest
Sat Rest
Sun 6M (approx 64 mins) easy

Week Four
Mon Rest
Tue 5M (approx 46 mins) steady
Wed Rest
Thu 1M jog, 3M (approx 31 mins) slow, 1M jog
Fri Rest
Sat Rest
Sun 1M jog, 2M (approx 18 mins) brisk, 1M jog

Week Five
MonRest
Tue 5M (approx 48 mins) steady
Wed Rest
Thu 1M jog, 3M (approx 26 mins) brisk, 1M jog
Fri Rest
Sat Rest
Sun 1M jog, 1M (approx 9:30) steady, 1M jog

Week Six
Mon Rest
Tue 1M jog, 3M (approx 26 mins) brisk, 1M jog
Wed Rest
Thu 4M (approx 37 mins) steady
Fri Rest
Sat Rest
Sun Race Day!

Download This Schedule For Your Garmin

You can download this schedule onto your Garmin Forerunner 301, 205, 305 and 405 (it will work best on the 205, 305 and 405). Your Forerunner will then guide you through each session with target training paces or heart rates to aim for.

  • Decide whether you want to train by heart rate or pace (if in doubt, choose pace).
  • Download the schedule onto your PC desktop using either the quick-download buttons below, or the custom-download buttons further down the page. (The custom options allow you to refine your training paces and heart rates.)
  • Open your Garmin Training Centre software, use 'file>import sessions' to import the schedules from your desktop, then plug in your Forerunner to synchronise it. (You should make sure your Garmin software is up to date, especially as there is a new improvement to pace-smoothing for the 205 and 305. We suggest you use the 'WebUpdater option on these pages: 205; 301 ; 305)
  • If you are new to the 405, to ensure that you have the right software installed, click here.
Enter your race date:

(dd/mm/yyyy)
Enter your race date:
(dd/mm/yyyy)
Make A Version With Custom Training Paces

Here are the training paces recommended by this schedule. You can adjust them if you feel that the overall schedule is right for you but that one or two of the paces is likely to be slightly too fast or too slow.
Jog recovery - a period of extremely slow running in between the efforts in a speed session :
Easy - Easy - a gentle jog at below 75% maximum heart rate (MHR) :
Slow - conversational pace (73-78% MHR) :
Steady - a comfortable, but purposeful, pace. :
Brisk (or Threshold (THR)) - around your target pace (87-91% MHR). :
Enter your race date:  (dd/mm/yyyy)
Finished? When you're happy with the paces, download your schedule

(You can revise your paces partway through your training – just come back to this page, change the values and reupload to your Forerunner.)

Make A Version With Custom Heart Rates

Here are the percentages of maximum heart rate used in the different sessions in this schedule. Insert your maximum heart rate to see which targets you will have to aim for. You can adjust the '% max' figures if you feel that the overall schedule is right for you but that one or two of the heart rates is likely to be slightly too high or too low.

Your maximum heart rate:
Pace in schedule % max Your target heart rate
Jog recovery - a period of extremely slow running in between the efforts in a speed session - 104-180
Easy - a gentle jog - 138-148
Slow - conversational pace - 146-156
Steady - a comfortable, but purposeful, pace. - 158-168
Brisk (or Threshold (THR)) - around your target pace - 174-182
Enter your race date:  (dd/mm/yyyy)
Finished? When you're happy with the heart rate zones, download your schedule

(You can revise your heart rate zones partway through your training - just come back to this page, change the values and reupload to your Forerunner)

Your Questions Answered

Find the answers to your most frequently-asked questions in our Garmin FAQs.


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