If you're an experienced runner, looking to improve your 10K time and run a 35-45 minute 10K, we've got the plan to help. It involves four weeks of training, running 6-7 days per week. It will be a mixture of tempo, speed and fartlek runs.
Two key things to remember before starting the training plan:
1. The sessions aren’t set in stone. Be flexible with speeds and distances where you need to, especially if you start to feel tired.
2. Feel free to change the order of the sessions to fit in with your life. If you are mixing changing sessions around, follow the basic principle of not scheduling too hard sessions back-to-back.
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| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Week 1 | 5-6Summer running gear sale | 2M warm-up, then 6 x 800m or 3 mins, with 400m jog recoveries, then 2M cool-down | 5-7M easy, inc strides | 2Runners World Club: Sub-3:45 marathon plan% | Rest | 60 mins mixed fartlek | 8M easy |
| Week 2 | 5-6Warm up, then pyramids: 2 x 2, 3, 4 mins at 80% with same recovery, then cool down | 2M warm-up, then 5 x 1000m or 3 mins, with 400m jog recoveries, then 2M cool-down | 5Runners World Club: Sub-3:45 marathon plan | 7M easy | Rest | Runners World Club: Sub-2:00 half marathon plan | 9-10M easy |
| Week 3 | 5M strides | 2mins light fartlek, with short efforts 30, 40, 50 secs | 5Train for a sub-1:25 half marathon | 30-40 mins light fartlek, with short efforts (30, 40, 50 secs) | Rest | Train like a pro | 10-12M easy |
| Week 4 | 4-5M easy | 2Train for a sub-1:25 half marathon | 6-7M easy | 6M steady | Rest | 4-5Only a month to train for your 10K? Heres the solution | RACE |
If you've only got a month to train, but are looking to reduce the number of days you're running, or find a training plan with a more gentle pace, have a look at our 4 Our 4-week training plan to sharpen your 10K speed.
