RWs 8-week 10K training plan, running 6-7 days a week 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 a 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. If you're looking to build up to this plan, aim to be running around 45-50 miles per week.
This 8-week training plan is for those runners looking to run a 10K in approximately 35-45 minutes. It involves a number of different running sessions, including hill sessions, speed work and fartlek training.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Week 1 | 5M easy, 3M fast, 3M easy | 2-3Summer running gear sale | 5-7M slow | 35-40 It does what it says in the title | Rest | Runners World, Part of the Hearst UK Wellbeing Network | 7-8M easy |
| Week 2 | 5M easy, 3M fast, 3M easy | 2-3mins light fartlek | 4-6M slow | Train for a sub-1:25 half marathon | Rest | M warm-up, then 5 x 1500m or 5 mins, with 600m or 3-min recoveries, then 2-3M cool-down | 8-9M easy |
| Week 3 | 5-6M warm-up, then 5 x 1200m or 4 mins, with 400m or 2-min recoveries, then 2-3M cool-down | 2-3Warm up, then 30 mins hard work on hills, then cool down | Runners World Club: Sub-3:45 marathon plan | 40 Marathon plans whatever your time goal | Rest | Warm up, then 2 sets of 4, 5, and 6 mins at 10M pace, with half-length recoveries and 6 mins between sets, then cool down | 9-10M easy |
| Week 4 | 5-6M easy, 3M fast, 3M easy | 2-3 warm-up, then 2 sets of 7 x 400m, with 400m jog recoveries and 5-6 mins between sets, then 2-3M cool-down | 5-8M slow | 25-30 Runners World, Part of the Hearst UK Wellbeing Network | Rest | 2-4M easy, then 3 x 1M at 10K pace, then 2-3M easy | 9-11M easy |
| Week 5 | 5M easy, then 3 x 1M at 10K pace, then 2-3M easy | 2-3Half marathon training plans | 5-7M easy | 45-50 mins fartlek | Rest | 2-4M with gradual acceleration | 10-12M easy |
| Week 6 | Out and back run: 15-18 mins out; faster back | 2-3M warm-up, then 2 sets of 8 x 400m, with 400m jog recoveries and 5-6 mins between sets, then 2-3M cool-down | 6-8M slow | RWs 8-week 10K training plan, running 6-7 days a week | Rest | 7-8M warm-up, then 5 x 1500m or 5 mins, with 600m or 3-min recoveries, then 2-3M cool-down | 10-12M easy |
| Week 7 | 4-5M easy, then 3 x 1M at 10K pace, then 2-3M easy | 2-3Warm up, then 30 mins hard work on hills, then cool down | 6-7M easy, 3M fast, 3M easy | 60 mins steady, inc hills | Rest | 3Out and back run: 15-18 mins out; faster back | 12+M easy |
| Week 8 | 5-6M easy, then 3 x 1M at 10K pace, then 2-3M easy | 2-3How to train for a hilly race | 5-8M easy | 6M steady | Rest | 4-5Half marathon training plan for beginners | RACE |
If you're looking for a different 10Runners World, Part of the Hearst UK Wellbeing Network, find our full list of plans in our comprehensive guide.
