If you're two weeks away from your 10K race, follow this plan, running 5-6 times per week to prepare your body. If you're a relatively new runner, this 14-day training plan will teach you to run efficiently and get the best out of your legs on the day. If you're a regular runner, use this training plan to fine-tune your fitness for the distance.
The plan is broken down into rest days and running days. The schedule will invole speed runs, fartlek training and easy running.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Week 1 | Rest or 4-6M easy | 2RWs 2-week 10K training plan, running 5-6 days per week | 40-50 How to run your best 10K: Training plans and tips | 40-60 mins fartlek | Rest | 2RWs 16-week sub-4:00 marathon training plan | 70-90 mins easy |
| Week 2 | Rest or 4-6M easy | 2M warm-up, then 6-8 x 500m with 300m jog recoveries, then 2M cool-down | 40-50 How to run your best 10K: Training plans and tips | 35-50 M easy, with a few strides | Rest | 3-5Health & Injuries | RACE |
Train like a pro Couch to 5K: How to start running in six weeks.
