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 | 5-6M at 80% max | 2M warm-up, then 6 x 800m or 3 mins, with 400m jog recoveries, then 2M cool-down | 5-7M easy, inc strides | 2M easy, 2M fast, but not 100% | Rest | 60 mins mixed fartlek | 8M easy |
| Week 2 | 5-6M with gradual acceleration | 2M warm-up, then 5 x 1000m or 3 mins, with 400m jog recoveries, then 2M cool-down | 5M easy, inc hills | 7M easy | Rest | Warm up, then pyramids: 2 x 2, 3, 4 mins at 80% with same recovery, then cool down | 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 | 5M very easy, OR rest | 30-40 mins light fartlek, with short efforts (30, 40, 50 secs) | Rest | Warm up, then 4 x 400m with 400m jog recoveries, then 10-min cool-down | 10-12M easy |
| Week 4 | 4-5M easy | 2M warm-up, then 4 x 800m or 3 mins, with 400m jog recoveries, then 2M cool-down | 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.
