If you're two weeks away from your 10K race, follow this plan, running 3-4 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 involve speed runs, fartlek training and easy running.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Week 1 | Rest | 2M warm-up, then 5-6 x 3 mins with 2-min recoveries, then 2M cool-down | Rest | Rest or 40-45 min fartlek with plenty of variety | Rest | 2M easy; then either 2M fast or 6 x 400m with 90-sec recoveries; then 2M easy | 70-75 mins easy |
| Week 2 | Rest | 2M warm-up, then 5-6 x 2 mins with 90-sec recoveries, then 2M cool-down | Rest | 2M easy then 1M fast | Rest | Rest or 4M easy with a few strides | RACE |
If you'd rather up the number of days you run per week, take a look at the 14 day 10K training plan running 5-6 times per week.
