Running schedule 10 kilometer

It’s recommend to train three times a week with rest days in between. When severely fatigued or ill it’s better not to train. Use muscle care product, such as STARBALM, before and after exercising to improve the blood circulation and recovery of the muscles.
 
There is a difference between easy pace running and tempo running. Start every workout with a warming-up and end with a cooling down as described at Running. After this schedule you can work towards 15 kilometer.
  

Week	Day 1	Day 2	Day 3
1	Long distance run of 30 minutes	4 times: 8 minutes of accelerating with 4 minutes of walking in between	Long distance run of 35 minutes
2	Long distance run of 35 minutes	5 times: 8 minutes of accelerating with 3 minutes of walking in between	Long distance run of 40 minutes
3	2 times: 20 minutes of accelerating with 8 minutes of walking in between	5 times: 8 minutes of accelerating with 3 minutes of walking in between	Long distance run of 45 minutes
4	Long distance run of 25 minutes	4 times: 6 minutes of accelerating	Long distance run of 35 minutes
5	Long distance run of 10 minutes 5 minutes of walking Faster long distance run of 25 minutes 5 minutes of walking Long distance run of 10 minutes	Long distance run of 30 minutes	Long distance run of 50 minutes
6	Accelerating: 2 minutes-4 minutes- 6 minutes-8 minutes- 10 minutes-6 minutes- 3 minutes with 1 minute of walking in between	Long distance run of 40 minutes	Long distance run of 50 minutes
7	Accelerating: 4 minutes-8 minutes- 12 minutes-16 minutes- 10 minutes-5 minutes- with 1 minute of walking in between	Long distance run of 45 minutes	Long distance run of 55 minutes
8	Long distance run of 30 minutes	2 times: Long distance run of 15 minutes with 4 minutes of walking in between	Long distance run of 60 minutes