week 10K training plan, running 5 days per week 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 the 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.

M easy, then 4 x 400m, with 400m or 3-min jog recoveries, then 2M easy.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Rest 2Runners Worlds training pace calculator Rest Rest Rest 2-2.5M easy, 2M faster, jog to finish 2-3M easy
Week 2 Rest 2M easy, 2M faster, jog to finish Rest Rest Rest 15 mins easy, 15 mins fast but controlled, jog to finish 3-4M easy
Week 3 Rest 2-2.5M easy, then 5-6x 500m or 90-100 secs, with 400m or 2-3 min jog recoveries, then 2-3M easy Rest Rest Rest 30-40 M easy, then 8 x 500m or 90-100 secs, with 400m or 3-min recoveries, then 2M easy 4-6M easy
Week 4 Rest 2Half marathon training plans Rest Rest Rest 5Best wireless headphones% 5-7M easy
Week 5 Rest 2M easy, then 8 x 500m or 90-100 secs, with 400m or 3-min recoveries, then 2M easy Rest Rest Rest 35-45 Runners Worlds training pace calculator 6-7M easy
Week 6 Rest 2-2.5Train like a pro Rest Rest Rest 6-7.5M easy, then 8 x 500m or 90-100 secs, with 400m or 3-min recoveries, then 2M easy% 7-8M easy
Week 7 Rest 2-3Best wireless headphones Rest Rest Rest Half marathon training plans 7-9M easy
Week 8 Rest 2-3M easy, then 5-6x 500m or 90-100 secs, with 400m or 2-3 min jog recoveries, then 2-3M easy Rest 4-5M easy Rest Rest RACE

If you're looking to up the number of days run per week, or find a more advanced plan to improve your race time, take a look at the following:

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8 M easy, 2M faster, jog to finish

8 M easy, then 5-6x 500m or 90-100 secs, with 400m or 2-3 min jog recoveries, then 2-3M easy