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.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Week 1 | 5-6Our 4-week training plan to sharpen your 10K speed | 2Mission Marathon Training Plan: sub-3 hours | 5-7Advertisement - Continue Reading Below | 2Summer running gear sale% | Rest | 60 Mission Marathon Training Plan: sub-3 hours | 8M easy |
| Week 2 | 5-6M easy, 2M fast, but not 100 | 2M very easy, OR rest | 5M warm-up, then 6 x 800m or 3 mins, with 400m jog recoveries, then 2M cool-down | 7M easy | Rest | Only a month to train for your 10K? Heres the solution | 9-10M easy |
| Week 3 | 5M strides | 2How slowing down can help you speed up | 5M warm-up, then 5 x 1000m or 3 mins, with 400m jog recoveries, then 2M cool-down | 30-40 mins light fartlek, with short efforts (30, 40, 50 secs) | Rest | RWC: 16-week sub-4:00 marathon training plan | 10-12M easy |
| Week 4 | 4-5M easy | 2RWC: 16-week, sub-3:45 marathon training plan | 6-7M easy | 6M steady | Rest | 4-5M easy, inc a few strides | 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 week 10K training plan, running 5 times a week.
