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.
|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|