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 | 5-6Health & Injuries | 2How to run a sub-2 hour half marathon | 5-7Mission Marathon Training Plan: sub-3 hours | 2M easy, 2M fast, but not 100% | Rest | 60 If youre an experienced runner, looking to improve your | 8M easy |
| Week 2 | 5-6week 10K training plan, running 5 times a week | 2Half marathon training plan for beginners | 5M very easy, OR rest | 7M easy | Rest | RWs 4-week 10K training plan, running 6-7 days a week | 9-10M easy |
| Week 3 | 5M strides | 2How to train for a hilly race | 5Best winter running gear | 30-40 mins light fartlek, with short efforts (30, 40, 50 secs) | Rest | Runners Worlds training pace calculator | 10-12M easy |
| Week 4 | 4-5M easy | 2M easy, inc hills | 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 Half marathon training plan for beginners.
