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 |
