Train like a pro 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.
M easy, then 5-6x 500m or 90-100 secs, with 400m or 2-3 min jog recoveries, then 2-3M easy.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Week 1 | Rest | 2Do you know the difference | Rest | Rest | Rest | 2-2.5M, first half at 70%, second at 85 | 2-3M easy |
| Week 2 | Rest | 2M easy, then 4 x 400m, with 400m or 3-min jog recoveries, then 2M easy | Rest | Rest | Rest | 15 What is a fartlek run and how can it boost speed | 3-4M easy |
| Week 3 | Rest | 2-2.5What is a fartlek run and how can it boost speed | Rest | Rest | Rest | 30-40 M gradual acceleration in 2.5M segments, ie 70%-80%-90 | 4-6M easy |
| Week 4 | Rest | 2Train for a sub-1:25 half marathon | Rest | Rest | Rest | 5Warm up, then 4 x 1M or 5.5-6min, with 3-4 min recoveries, then cool down% | 5-7M easy |
| Week 5 | Rest | 2M easy, then 4 x 600m or 2 mins, with 400m or 3-min jog recoveries, then 2M easy | Rest | Rest | Rest | 35-45 M easy, then 8 x 500m or 90-100 secs, with 400m or 3-min recoveries, then 2M easy | 6-7M easy |
| Week 6 | Rest | 2-2.5Advertisement - Continue Reading Below | Rest | Rest | Rest | 6-7.5M easy, 2M faster, jog to finish% | 7-8M easy |
| Week 7 | Rest | 2-3Runners World Club: Sub-2:00 half marathon plan | Rest | Rest | Rest | Runners World Club: Sub-3:45 marathon plan | 7-9M easy |
| Week 8 | Rest | 2-3Runners World, Part of the Hearst UK Wellbeing Network | 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:
