You can really see your 10K fitness rocket over a preparation period of eight weeks. As with the four-week schedules, it’s important that you’re flexible in your approach. If the 10K is your single focus for the season and you’re willing to do everything you can for the best possible time, you can add a two-to-four-month build-up period to the schedules, in which you focus on establishing a steady, solid mileage background.
Summer running gear sale.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Week 1 | Rest | 2Summer running gear sale | Rest | Rest | Rest | 2-2.5Runners Worlds training pace calculator | 2-3M easy |
| Week 2 | Rest | 2Runners World Club: Sub-2:00 half marathon plan | Rest | Rest | Rest | 15 M gradual acceleration in 2.5M segments, ie 70%-80%-90 | 3-4M easy |
| Week 3 | Rest | 2-2.5What is a fartlek run and how can it boost speed | Rest | Rest | Rest | 30-40 Our 4-week training plan to sharpen your 10K speed | 4-6M easy |
| Week 4 | Rest | 2M, first half at 70%, second at 85 | Rest | Rest | Rest | 5How to train for a hilly race% | 5-7M easy |
| Week 5 | Rest | 2week 10K training plan, running 5 days per week | Rest | Rest | Rest | 35-45 Tried and trusted; a basic 8 weeks to a 10K race | 6-7M easy |
| Week 6 | Rest | 2-2.5Warm up, then 4 x 1M or 5.5-6min, with 3-4 min recoveries, then cool down | Rest | Rest | Rest | 6-7.5M gradual acceleration in 2.5M segments, ie 70%-80%-90% | 7-8M easy |
| Week 7 | Rest | 2-3Tried and trusted; a basic 8 weeks to a 10K race | Rest | Rest | Rest | Advertisement - Continue Reading Below | 7-9M easy |
| Week 8 | Rest | 2-3M easy, then 5-6x 500m or 90-100 secs, with 400m or 2-3 min jog recoveries, then 2-3M easy | Rest | 4-5M easy | Rest | Rest | RACE |
If you're looking to up the number of days run per week, or find a more advanced plan to improve your race time, take a look at the following:
