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

Advertisement - Continue Reading Below 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.

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Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1	Rest	2M easy, then 4 x 400m, with 400m or 3-min jog recoveries, then 2M easy	Rest	Rest	Rest	2-2.5M easy, then 4 x 400m, with 400m or 3-min jog recoveries, then 2M easy	2-3M easy
Week 2	Rest	2Our 4-week training plan to sharpen your 10K speed	Rest	Rest	Rest	15 M easy, then 10 x 400m or 70-80 secs, then 400m or 2-3-min jog recoveries, then 2-3M easy	3-4M easy
Week 3	Rest	2-2.5M easy, then 4 x 800m or 3 mins, with 400m or 3-4 min jog recoveries, then 2M easy	Rest	Rest	Rest	30-40 M easy, then 4 x 400m, with 400m or 3-min jog recoveries, then 2M easy	4-6M easy
Week 4	Rest	2Runners World, Part of the Hearst UK Wellbeing Network	Rest	Rest	Rest	5RWs 16-week, sub-3:45 marathon training plan%	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 RWs 16-week sub-4:00 marathon training plan	6-7M easy
Week 6	Rest	2-2.5M easy, then 10 x 400m or 70-80 secs, then 400m or 2-3-min jog recoveries, then 2-3M easy	Rest	Rest	Rest	6-7.5Our 4-week training plan to sharpen your 10K speed%	7-8M easy
Week 7	Rest	2-3M easy, then 8 x 500m or 90-100 secs, with 400m or 3-min recoveries, then 2M easy	Rest	Rest	Rest	How to run a sub-2 hour half marathon	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