fbpx
Sponsored

RW’s 8-week 10K training plan, running 3 days a week

Tried and trusted; a basic 8 weeks to a 10K race

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.

The training plan includes speed work, hill work, and fartlek training.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Rest 3km easy, then 4 x 400m, with 400m or 3-min jog recoveries, then 3km easy Rest Rest Rest 3-4km easy, 3km faster, jog to finish  3-4km easy
Week 2 Rest 3km easy, then 4 x 600m or 2 mins, with 400m or 3-min jog recoveries, then 3km easy Rest Rest Rest 15 mins easy, 15 mins fast but controlled, jog to finish  3-4km easy
Week 3 Rest 3km easy, then 4 x 800m or 3 mins, with 400m or 3-4 min jog recoveries, then 3km easy Rest Rest Rest 30-40 mins relaxed, inc hills 8km easy
Week 4 Rest 3km easy, then 8 x 400m or 70-80 secs, with 400m or 3-min recoveries, then 3km easy Rest Rest Rest 8km, first half at 70%, second at 85% 9km easy
Week 5 Rest 3km easy, then 8 x 500m or 90-100 secs, with 400m or 3-min recoveries, then 3km easy Rest Rest Rest 35-45 mins fartlek with varied efforts and recoveries 10km easy
Week 6 Rest 3km easy, then 5 x 800m or 3 mins, with 400m or 3-min jog recoveries, then 3km easy Rest Rest Rest 12km gradual acceleration in 4km segments, ie 70%-80%-90% 12km easy
Week 7 Rest 3-4 km easy, then 10 x 400m or 70-80 secs, then 400m or 2-3-min jog recoveries, then 3-4km easy Rest Rest Rest Warm up, then 4 x 1.5km or 5.5-6min, with 3-4 min recoveries, then cool down 14km easy
Week 8 Rest 3-4km easy, then 5-6x 500m or 90-100 secs, with 400m or 2-3 min jog recoveries, then 3-4km easy Rest 4-5M easy Rest Rest RACE

Related Articles

LEAVE A REPLY

Please enter your comment!
Please enter your name here