You can really see your 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, inc strides | 2-3M warm-up, then 8 x 400m or 70-80 secs, with 400m or 2-min recoveries, then 2-3M cool-down | 5-7M slow | 35-40 mins light fartlek | Rest | Warm up, then 20 mins fast tempo run, but not flat out | 7-8M easy |
| Week 2 | 5M easy, inc strides | 2-3M warm-up, then 6 x 800m or 3 mins, with 400m or 2-min recoveries, then 2-3M cool-down | 4-6M slow | Out and back run: 15-18 mins out; faster back | Rest | Warm up, then 30 mins hard work on hills, then cool down | 8-9M easy |
| Week 3 | 5-6M with gradual acceleration | 2-3M warm-up, then 5 x 1000m or 4 mins, with 400m or 3-min recoveries, then 2-3M cool-down | Rest OR 5-7M easy | 40 mins steady, inc hills | 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, inc strides | 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 mins tempo run | Rest | 2-4M easy, then 3 x 1M at 10K pace, then 2-3M easy | 9-11M easy |
| Week 5 | 5M steady, inc strides | 2-3M warm-up, then 5 x 1200m or 4 mins, with 400m or 2-min recoveries, then 2-3M cool-down | 5-7M easy | 45-50 mins fartlek | Rest | 2-4M easy, then 4 x 400m or 80-90 secs, with 400m or 2-min recoveries, then 2-3M easy | 10-12M easy |
| Week 6 | Rest OR 5-6M easy | 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 | Out and back run: 20-22 mins out; faster back | Rest | 7-8M tempo run | 10-12M easy |
| Week 7 | 4-5M steady, inc strides | 2-3M warm-up, then 5 x 1500m or 5 mins, with 600m or 3-min recoveries, then 2-3M cool-down | 6-7M easy, inc strides | 60 mins relaxed running, inc hills | Rest | 3M easy, 3M fast, 3M easy | 12+M easy |
| Week 8 | 5-6M steady, inc strides | 2-3M warm-up, then 3 x 1000m or 3 mins at 10K pace, then 2-3M cool-down | 5-8M easy | 6M steady | Rest | 4-5M easy, inc a few strides | RACE |
If you're looking for a different 10K training plan, find our full list of plans in our comprehensive guide.
