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 | 5-6M warm-up, then 5 x 1200m or 3 mins, with 400m jog recoveries, then 2M cool-down | 2How slowing down can help you speed up | 5-7RWC: 16-week, sub-3:45 marathon training plan | 2M easy, 2M fast, but not 100% | Rest | 60 M with gradual acceleration | 8M easy |
| Week 2 | 5-6Runners Worlds training pace calculator | 2How to run a sub-2 hour half marathon | 5Train like a pro | 7M easy | Rest | Health & Injuries | 9-10M easy |
| Week 3 | 5M strides | 2M warm-up, then 5 x 1200m or 3 mins, with 400m jog recoveries, then 2M cool-down | 5week 10K training plan, running 5 times a week | 30-40 mins light fartlek, with short efforts (30, 40, 50 secs) | Rest | M easy, 2M fast, but not 100 | 10-12M easy |
| Week 4 | 4-5M easy | 2How slowing down can help you speed up | 6-7M easy | 6M steady | Rest | 4-5mins mixed fartlek | 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 mins mixed fartlek.
