If you're two weeks away from your 10K race, follow this plan, running 5-6 times per week to prepare your body. If you're a relatively new runner, this 14-day training plan will teach you to run efficiently and get the best out of your legs on the day. If you're a regular runner, use this training plan to fine-tune your fitness for the distance.
The plan is broken down into rest days and running days. The schedule will invole speed runs, fartlek training and easy running.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Week 1 | Rest or 4-6M easy | 2M warm-up, then 8-12 x 400m with 200m jog recoveries, then 2M cool-down | 40-50 mins relaxed, with strides | 40-60 mins fartlek | Rest | 2M easy, then 4 x 1M with 3-min recoveries, then 2M easy | 70-90 mins easy |
| Week 2 | Rest or 4-6M easy | 2M warm-up, then 6-8 x 500m with 300m jog recoveries, then 2M cool-down | 40-50 mins relaxed, with strides | 35-50 mins short-effort, low-intensity fartlex | Rest | 3-5M easy, with a few strides | RACE |
Not able to fit in this many runs? Take a look at our Two week 10K training plan, running 3-4 times per week.
