Warm up, then 20 mins fast tempo run, but not flat out 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 a 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. If you're looking to build up to this plan, aim to be running around 45-50 miles per week.

This 8-week training plan is for those runners looking to run a 10K in approximately 35-45 minutes. It involves a number of different running sessions, including hill sessions, speed work and fartlek training.

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Week 15mins tempo run2-3Out and back run: 15-18 mins out; faster back5-7M slow35-40 mins light fartlekRestM with gradual acceleration7-8M easy
Week 25mins tempo run2-3mins tempo run4-6M slowWarm up, then 30 mins hard work on hills, then cool downRestRest OR 5-6M easy8-9M easy
Week 35-6M with gradual acceleration2-3mins light fartlekRWs 16-week, sub-3:45 marathon training plan40 mins steady, inc hillsRestWarm up, then 2 sets of 4, 5, and 6 mins at 10M pace, with half-length recoveries and 6 mins between sets, then cool down9-10M easy
Week 45-6mins tempo run2-3 warm-up, then 2 sets of 7 x 400m, with 400m jog recoveries and 5-6 mins between sets, then 2-3M cool-down5-8M slow25-30 RWs 8-week 10K training plan, running 6-7 days a weekRest2-4RWs 16-week, sub-3:45 marathon training plan9-11M easy
Week 55M steady, inc strides2-3Free half marathon training plans for every goal5-7M easy45-50 mins fartlekRest2-4M easy, 3M fast, 3M easy10-12M easy
Week 6M warm-up, then 3 x 1000m or 3 mins at 10K pace, then 2-3M cool-down2-3M warm-up, then 2 sets of 8 x 400m, with 400m jog recoveries and 5-6 mins between sets, then 2-3M cool-down6-8M slowRWs 8-week 10K training plan, running 6-7 days a weekRest7-8M warm-up, then 5 x 1000m or 4 mins, with 400m or 3-min recoveries, then 2-3M cool-down10-12M easy
Week 74-5M steady, inc strides2-3M easy, 3M fast, 3M easy6-7mins tempo run60 M warm-up, then 8 x 400m or 70-80 secs, with 400m or 2-min recoveries, then 2-3M cool-downRest3How slowing down can help you speed up12+M easy
Week 85-6M steady, inc strides2-3M warm-up, then 3 x 1000m or 3 mins at 10K pace, then 2-3M cool-down5-8M easy6M steadyRest4-5Free half marathon training plans for every goalRACE

If you're looking for a different 10mins light fartlek, find our full list of plans in our comprehensive guide.