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.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Week 1 | 5-6M at 80% max | 2M warm-up, then 5 x 1200m or 3 mins, with 400m jog recoveries, then 2M cool-down | 5-7Train for a sub-1:25 half marathon | 2Published: 06 May 2018% | Rest | 60 How to run a sub-2 hour half marathon | 8M easy |
| Week 2 | 5-6M with gradual acceleration | 2Warm up, then pyramids: 2 x 2, 3, 4 mins at 80% with same recovery, then cool down | 5M easy, inc hills | 7M easy | Rest | Health & Injuries | 9-10M easy |
| Week 3 | 5M strides | 2M warm-up, then 5 x 1200m or 3 mins, with 400m jog recoveries, then 2M cool-down | 5mins light fartlek, with short efforts 30, 40, 50 secs | 30-40 mins light fartlek, with short efforts (30, 40, 50 secs) | Rest | RWs 4-week 10K training plan, running 6-7 days a week | 10-12M easy |
| Week 4 | 4-5M easy | 2Only a month to train for your 10K? Heres the solution | 6-7M easy | 6M steady | Rest | 4-5Train for a sub-1:25 half marathon | 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 How to run a sub-2 hour half marathon.
