• Home
  • 10km Running Program- 8 Week Program Designed By Sean Williams

10km Running Program- 8 week program designed by sean williams

This program has been designed by Sean Williams- a highly experienced fulltime running coach. He has coached runners of all ages and ability levels for 20 years.  Sean has been an Australian team coach at the senior level in recent years at World Athletics Championships, World Cross Country Championships and International Ekiden relays. Three of his athletes competed in the 2014 Commonwealth Games- Harry Summers, Ben St Lawrence and Victoria Mitchell- with Ben and Victoria also being Olympians. Others to make World championships at the senior level in recent years have been Lara Tamsett and Jane Fardell. Sean has produced multiple Australian reps in the World Junior (u/20), World Youth, Olympic Youth and Commonwealth Youth (u/18) Championships.

In 2016 three athletes that have been a big part of Sean Williams’ coaching history competed in the Rio Olympics. Ben St Lawrence, still coached by Sean, lined up in the 10000m final. Victoria Mitchell, coached by Sean from 2012- 2015 achieved her only two qualifying times for Rio under Sean’s coaching. Victoria raced in the 3000m Steeplechase qualifying round in Rio. Selma Kajan was coached by Sean for close to a decade, winning many national titles and racing for Australia at the junior international level. Selma lined up in the 800m qualifying round in Rio.
Click Here For More Info On Sean www.melbournepack.com.au

  Beginner (no running experience) Intermediate (sub 55min for 10km- paces just an e.g.) Advanced (sub 39min for 10km- paces just an e.g.)
Week 1      
Sunday 25min of 4min jog/1min walk 37min run (6km) 1hr 20min run (16km)
Monday rest 27min easy run (4km), 5x100m @ 90% with slow jog  1hr easy run (11km), 5x100m @ 90% with slow jog back
Tuesday 28min of 6min jog/1min walk 1km easy run, 5km threshold run @ 5.50 pace, 1km easy.  3km easy run, TRACK: 5km of sprinting the straights and floating the bends in 20.40, 3km easy run
Wednesday rest Rest 50min run (10km) 
Thursday 27min of 8min jog/1min walk 2km easy run, 5x800m in 4.15 (5.00 cycle), 2km easy run 3km easy run, HILLS: 30x90m hill with float back down. Each up/down off a 1min cycle. 3km easy run
Friday rest Rest 42min easy run (8km)
Saturday 10min jog (1min walk) 10min jog (1min walk) 5min jog 2km easy run, 5km threshold run @ 5.50 pace, 2km easy run 3km easy run, 7km threshold run @ 4.10 pace, 3km easy run
Week 2      
Sunday rest 43min run (7km) 1hr 25min run (17km)
Monday 12min jog (2min walk) 3min fast run (6min walk) 3min fast run (12min walk) 26min easy run (4km), 5x100m @ 90% with slow jog  1hr easy run (11km), 5x100m @ 90% with slow jog back
Tuesday Rest 2km easy run, HILLS: 8x400m hill loop which includes some downhill and uphill (3min cycle), 2km easy 3km easy run, TRACK: 2km in 8.00 (9.00 cycle)1600m in 6.24 (7.00 cycle) 1200m in 4.45 (5.00 cycle) 800m in 3.15 (3.30 cycle) 400m in 1.34 (2.00 cycle) 5x200m in 40sec (1.00 cycle)
Wednesday 15min jog (10min walk) 10min jog Rest 50min run (10km) 
Thursday Rest 2km easy run, 3km threshold run @ 5.47 pace (5min jog) 3km threshold run @ 5.47 pace , 2km easy run 3km easy run, HILLS; 8x600m loop (3.00 cycle) 5min break. 4km threshold run @ 4.10 pace, 1km easy run
Friday 20min jog, 15min walk Rest 42min easy run (8km)
Saturday Rest  2km easy run, 5km time trial, 2km easy run 3km easy run, 4km time trial, 3km easy run
Week 3      
Sunday 10min jog (5min walk) 4min fast run (7min walk) 3min fast run (7min walk) 1min fast run (10min walk) 49min run (8km) 1hr 25min run (17km)
Monday Rest 32min easy run (5km), 5x100m @ 90% with slow jog  1hr 04min easy run (12km), 5x100m @ 90% with slow jog back
Tuesday 26min jog 2km easy run, 30x75m hill with quick jog back. Each up/down off 1.00 cycle, 2km easy 3km easy run, TRACK: 8x400m in 1.33 (2.00 cycle) 3km threshold run @ 4.08 pace, 1km easy run
Wednesday rest Rest 50min run (10km) 
Thursday 10min jog (6min walk) HILLS: 10x60m hill sprint with slow jog back down. Each up/down off a 1min cycle. 4min jog, 10min walk 2km easy run, FARTLEK: (all surges @ 5.30 pace; all floats @ 6.30 pace) 16x30sec surge (30sec float), 2km easy run 3km easy run, 8km threshold run @ 4.06 pace, HILLS: 10x90m hill with float back. Each up/down off a 1.00 cycle. 2km easy
Friday rest Rest 41min easy run (8km)
Saturday 30min jog 33min easy run (5km), 5x100m @ 90% with slow jog  3km easy run, 3x2km in 7.55 (9.00 cycle), 2km easy
Week 4      
Sunday rest 56min run (9km) 1hr 30min run (18km)
Monday 10min jog (5min walk) 5min fast run (6min walk) 3min fast run (6min walk) 1min fast run (2min walk) 7min jog rest 1hr 04min easy run (12km), 5x100m @ 90% with slow jog back
Tuesday Rest 2km easy run, HILLS: 10x600m hill loop whch includes some downhill and uphill (5min cycle), 2km easy 3km easy run. TRACK: 6x1km in 3.48 (5.00 cycle), 2km easy
Wednesday 35min jog Rest 49min run (10km)
Thursday Rest 2km easy, 4km hard (5min jog) 2km hard(5min jog) 2km hard 3km easy run, HILLS; 8x600m loop (2.40 cycle) 4km threshold run @ 4.06 pace, 1km easy run
Friday 10min jog (8min walk) HILLS: 14x60m hill sprint with slow jog back down. Each up/down off a 1min cycle. 10min jog Rest 41min easy run (8km)
Saturday rest 2km easy run, 7km threshold run @ 5.45 pace, 1km easy run 3km easy run, 8km threshold run @ 4.06 pace, 1km easy run
Week 5      
Sunday 40min jog 51min run (8km) 1hr 30min run (18km)
Monday rest 33min easy run (5km), 5x100m @ 90% with slow jog  1hr 03min easy run (12km), 5x100m @ 90% with slow jog back
Tuesday 8min jog (10min walk) 7x1min fast (1min jog after each hard effort) 15min walk 1km easy run, 4km threshold run @ 5.43 pace, (5min break)10x75m hill with quick jog back. Each up/down off 1.00 cycle, 1km easy 3km easy run, TRACK: 5km of sprinting the straights and floating the bends in 20.20, 3km easy run
Wednesday rest Rest 49min run (10km)
Thursday 30min jog 1km easy run, 6x800m in 4.07 (5.00 cycle), 1km easy run 3km easy run, HILLS: 30x90m hill with float back down. Each up/down off a 1min cycle. 3km easy run
Friday rest Rest 41min easy run (8km)
Saturday 10min jog (10min walk) HILLS: 8x120m hill sprint with slow jog back down. Each up/down off a 2min cycle. 10min jog 1km easy run, 10x1min @ 5.14 pace (1min jog), 1km easy run 3km easy run, 8km threshold run @ 4.05 pace, 1km easy run
Week 6      
Sunday rest 50min run (8km) 1hr 35min run (19km)
Monday 15min jog, 10min fast, 10min jog, 10min walk 32min easy run (5km), 5x100m @ 90% with slow jog  1hr 02min easy run (12km), 5x100m @ 90% with slow jog back
Tuesday Rest 1km easy run, HILLS: 12x400m hill loop (5min cycle), 1km easy 3km easy run, TRACK: 2km in 7.47 (9.00 cycle)1600m in 6.14 (7.00 cycle) 1200m in 4.35 (5.00 cycle) 800m in 3.06 (3.30 cycle) 400m in 1.29 (2.00 cycle) 5x200m in 38sec (1.00 cycle)
Wednesday 40min jog Rest 49min run (10km)
Thursday Rest 1km easy run, 4km threshold run @ 5.42 pace (5min jog) 3km threshold run @ 5.42 pace, 1km easy run 3km easy run, 12x30sec @ 3.20 pace (30sec jog), 3km easy run
Friday 15min jog (6min walk) HILLS: 10x120m hill sprint with slow jog back down. Each up/down off a 2min cycle, 5min jog Rest 41min easy run (8km)
Saturday rest 1km easy run, 3km time trial, 1km easy run 3km easy run, 4km time trial, 3km easy run
Week 7      
Sunday 15min jog (2min walk) 6min fast run (6min jog) 6min fast run (6min jog) 2min fast run (10min jog)  57min run (9km) 1hr 35min run (19km)
Monday rest 32min easy run (5km), 5x100m @ 90% with slow jog  1hr 01min easy run (12km), 5x100m @ 90% with slow jog back
Tuesday 45min jog 1km easy run, 12x1min @ 5.12 pace (1min jog), 1km easy run 3km easy run, TRACK: 8x400m in 1.28 (2.00 cycle) 3km threshold run @ 4.03 pace, 1km easy run
Wednesday rest Rest 49min run (10km)
Thursday 10min jog (2min walk) 9x1min fast (1min jog after each hard effort) 10min jog 1km easy run, FARTLEK: All surges @ 5.15 pace, all floats @ 6.15 pace- 2x2min hard (2min float) 2x1min hard (1min float) 5x30sec hard (30sec float), 1km easy run 3km easy run, 4km threshold run @ 4.02 pace. 4x30sec @ 3.18 pace (30sec jog) 3km easy
Friday rest Rest 41min easy run (8km)
Saturday 30min jog 1km easy run, 2km hard (3min jog) 2km hard (3min jog) 1km hard, 1km easy run 3km easy run, HILLS: 30x90m hill with float back down. Each up/down off a 1min cycle. 3km easy run
Week 8      
Sunday rest 44min run (7km) 1hr 01min easy run (12km)
Monday 12min jog (2min walk) 14min medium pace, 8min jog rest 32min easy run (6km) 5x100m @ 90% with slow jog back
Tuesday Rest 1km easy run, HILLS: 4x600m loop (5min cycle), 1km easy  3km easy run. TRACK: 3x1km in 3.40 (7.00 cycle), 1km easy
Wednesday 6min jog (2min walk) 4x30sec fast (1min jog after each hard effort) 5min walk Rest Easy 26min run (5km)
Thursday Rest 1km easy, 6x30sec @ 5.10 pace (30sec jog), 1km easy 3km easy run,  4x30sec @ 3.18 pace (30sec jog) 1km easy
Friday 10min jog Rest 16min easy run (3km) 5x100m @ 90% with slow jog back
Saturday rest 20min easy run (3km)  16min easy run (3km) 5x100m @ 90% with slow jog back
Week 9      
Sunday Race- 10km Race- 10km RACE:10km