RW Garmin-Ready 10K Schedule: Sub-45:00

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

Posted: 4 August 2008

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.

Week One
Mon 5M (approx 45 mins) easy. Finish with two sets of 100m strides.
Tue 2M jog, then 8 x 400m (80 secs) fast with 400m (2 mins) jog recoveries, then 2M jog
Wed 6M (approx 52 mins) slow
Thu 5M (approx 40 mins) fartlek
Fri Rest
Sat 1M jog, then 3M (approx 22 mins) brisk, then 1M jog
Sun 7M (approx 63 mins) easy

Week Two
Mon 5M (approx 45 mins) easy. Finish with two sets of 100m strides.
Tue 2M jog, then 6 x 800m (3 mins) fast with 400m (2 mins) jog recoveries, then 2M jog
Wed 5M (approx 44 mins) slow
Thu 4M (approx 31 mins) steady. Aim to run the last 2 miles quicker than the first 2 miles.
Fri Rest
Sat 1M jog, then 3M (approx 22 mins) brisk, then 1M jog
Sun 8M (approx 72 mins) easy

Week Three
Mon 5M (approx 45 mins) easy, with gradual acceleration.
Tue 2M jog, then 5 x 1000m (4 mins) fast with 400m (2 mins) jog recoveries, then 2M jog
Wed 5M (approx 45 mins) easy
Thu 4M (approx 31 mins) steady, including some hills
Fri Rest
Sat 2M jog, then 2 sets of 800m (3 mins), 1200m (5 mins) and 1600m (7 mins) fast with a 2-min and then 3-min recovery and 5 mins between sets, then 2M jog
Sun 9M (approx 81 mins) easy

Week Four
Mon 5M (approx 45 mins) easy. Finish with two sets of 100m strides.
Tue 2M jog, then 2 sets of 7 x 400m (80 secs) fast with 400m (2 mins) jog recoveries and 5 minutes between sets, 2M jog
Wed 6M (approx 52 mins) slow
Thu 1M jog, then 3M (approx 22 mins) brisk, then 1M jog
Fri Rest
Sat 2M jog, then 3 x 1M (7 mins) fast, then 2M jog
Sun 9M (approx 81 mins) easy

Week Five
Mon 5M (approx 39 mins) steady. Finish with two sets of 100m strides.
Tue 2M jog, then 5 x 1200m (5 mins) with 400m (2 mins) jog recoveries, then 2M jog
Wed 6M (approx 54 mins) easy
Thu 5M (approx 40 mins) fartlek
Fri Rest
Sat 2M jog, then 4 x 400m (80 secs) fast with 400m jog recoveries, then 2M jog
Sun Easy 10M

Week Six
Mon Rest
Tue 2M jog, then 2 sets of 8 x 400m (80 secs) fast with 400m (2 mins) jog recoveries and 5 minutes between sets, then 2M jog
Wed 6M (approx 54 mins) easy
Thu 6M (approx 47 mins) steady
Fri Rest
Sat 7M (approx 52 mins) brisk
Sun 10M (approx 90 mins) easy

Week Seven
Mon 4M (approx 31 mins) steady. Finish with two sets of 100m strides.
Tue 2M jog, then 5 x 1500m (6 mins) fast with 600m (3 min) jog recoveries, then 2M jog
Wed 6M (approx 52 mins) slow
Thu 6M (approx 47 mins) steady. Aim to run the last 3 miles quicker than the first 3 miles.
Fri Rest
Sat 3M easy, 3M (approx 21 mins) fast, 3M easy
Sun 12M (approx 1 hr 50) easy

Week Eight
Mon 5M (approx 39 mins) steady. Finish with two sets of 100m strides.
Tue 2M jog, then 3 x 1000m (4 mins) fast with 600m (3 min) jog recoveries, then 2M jog
Wed 5M (approx 45 mins) easy
Thu Rest
Fri 3M (approx 27 mins) easy. Finish with two sets of 100m strides.
Sat 2M (approx 18 mins) easy. Finish with two sets of 100m strides.
Sun Race

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. About marathon pace (79-84% MHR) :
Brisk (or Threshold (THR)) - around your half-marathon pace (87-91% MHR). :
Fast-10K - 90-94% :
Fast-5K - 93-97% MHR :
Fast-above-5K :
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. About marathon pace - 158-168
Brisk (or Threshold (THR)) - around your target half-marathon pace - 174-182
Fast-10K - 180-188
Fast-5K - 186-194
Fast-above-5K - 192-198
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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Discuss this article


Tim Hughes 7
Does anyone have any idea how to download this schedule for garmin training centre on a mac. I am unable to import the file which is downloaded.

Any help would be hugely appreciated!
Posted: 05/09/2008 at 12:48


Heine Munch Nielsen
Import the schedule into GTC for windows and export as tcx. The tcx can then be imported into GTC for mac.
Posted: 27/07/2009 at 10:40


Intermanaut
The fast interval distance for Week 2 Tuesday (5x1K) is wrong in the configuration, which has it set to 1.6KM.  Beware!
Posted: 18/04/2011 at 22:36

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