If you're an experienced runner, looking to improve your 10K time and run a 35-45 minute 10K, we've got the plan to help. It involves four weeks of training, running 6-7 days per week. It will be a mixture of tempo, speed and fartlek runs.
Two key things to remember before starting the training plan:
1. The sessions aren’t set in stone. Be flexible with speeds and distances where you need to, especially if you start to feel tired.
2. Feel free to change the order of the sessions to fit in with your life. If you are mixing changing sessions around, follow the basic principle of not scheduling too hard sessions back-to-back.
What everyone's reading
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Week 1 | 5-6If youre an experienced runner, looking to improve your | 2M very easy, OR rest | 5-7M at 80% max | 2Half marathon training plan for beginners% | Rest | 60 M easy, inc hills | 8M easy |
| Week 2 | 5-6M very easy, OR rest | 2Mission Marathon Training Plan: sub-3 hours | 5Couch to 5K: How to start running in six weeks | 7M easy | Rest | Runners World Club: Sub-3:45 marathon plan | 9-10M easy |
| Week 3 | 5M strides | 2M easy, inc hills | 5Marathon plans whatever your time goal | 30-40 mins light fartlek, with short efforts (30, 40, 50 secs) | Rest | Our 4-week training plan to sharpen your 10K speed | 10-12M easy |
| Week 4 | 4-5M easy | 2If youre an experienced runner, looking to improve your | 6-7M easy | 6M steady | Rest | 4-5Runners World Club: Sub-3:45 marathon plan | RACE |
If you've only got a month to train, but are looking to reduce the number of days you're running, or find a training plan with a more gentle pace, have a look at our 4 Warm up, then 4 x 400m with 400m jog recoveries, then 10-min cool-down.
