Runner's World is delighted to make these two 10K schedules available to Garmin Forerunner (205, 305, 405, 405CX, 410, 610 and 310XT/ 910XT) users. Just choose a schedule below, enter your race date and then download the training file to your PC.
Then all you have to do is load the file into your Garmin Training Center software (easy as pie), connect your Forerunner, and your training plan will be uploaded onto your wrist at once! (See FAQs)
On each schedule page below, there's a 'quick download' button, but you can also customise your heart rates or training zones if you want.
Schedules are currently available for the following target times:
- Sub-45:00 If you regularly run more than 20 miles a week and want to inject some pace into your next 10K, this intensive schedule is for you. By training six days a week, you'll see your fitness and speed improve as your times fall.
- Sub-55:00 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.
• Note: This download project is an update on the full and half-marathon schedules for RW and Garmin, and we'll continue to evolve it over the months ahead. If you leave your email address, we'll drop you a line about improvements when they're ready: