RW's 60-70 mins 10-Mile Schedule

A classic 8-week schedule


Posted: 6 May 2000
by Bruce Tulloh

  • Target time: 60-70 minutes
  • Mileage: 40-45 per week

Week One

Mon 4 miles easy
Tue 5 miles easy fartlek
Wed 4-5 miles steady
Thu 10 mins easy, 10 mins THR, 10 mins steady
Fri Rest
Sat 15 mins easy, then 5 x 1 min fast, 2 mins slow, then 5 mins recovery
Sun 7-8 miles steady
TOTAL: 35 miles approx

Week Two

Mon 5 miles easy
Tue 5-6 miles steady pace
Wed Warm up, 3 x 4 mins fast, with 4 min recoveries, then 10 mins jog
Thu 6 miles easy, plus 6 x 150m strides
Fri Rest
Sat 6 miles steady, or 20 mins jog if racing
Sun Race, 5-6 miles OR run 8 miles steady
TOTAL: 35-38 miles

Week Three

Mon 5 miles easy, off-road
Tue 6-7 miles fartlek, with bursts of 30-60 seconds
Wed 6-7 miles steady
Thu Warm up, 10 x 400m at 5K pace with 90 sec recoveries, then 5 mins jog
Fri Rest
Sat 10 mins easy, 15 + 10 mins THR, 3 mins recovery, 10 mins jog
Sun 10 miles easy
TOTAL: 40 miles approx

Week Four

Mon 6 miles easy
Tue 7 miles fartlek
Wed Warm up, then 6 x 1K OR 3-4 x 1 mile at 10K pace, then 10 mins jog
Thu 6 miles easy
Fri Rest
Sat Warm up, then 15 + 10 + 5 mins THR, with 3 minute jogs between
Sun 10 miles steady
TOTAL: 43-45 miles approx

Week Five

Mon 6 miles easy
Tue 2 miles easy, 4 miles brisk, 10 mins jog
Wed Warm up, then 12 x 400m at 5K pace with 90 sec recoveries
Thu 5 miles easy
Fri Rest
Sat 20 mins easy, plus 6 x 150m strides
Sun Warm up, race 5-8 miles, 10 mins jog recovery
TOTAL: 33-36 miles

Week Six

Mon 6 miles easy, off-road
Tue 7 miles steady pace
Wed Warm up, then 3-4 x 1 mile at 10K pace, with 3 min recoveries
Thu 6-7 miles easy
Fri Rest
Sat 10 mins easy, then 20 + 10 mins THR, with 3 min recoveries
Sun 10-12 miles easy
TOTAL: 45 miles approx

Week Seven

Mon 2 miles easy, 2 miles brisk, 2 miles easy
Tue 7 miles steady, with occasional surges
Wed Warm up, then 6 x 800m at 5K pace, with 2 min recoveries
Thu 6 miles easy
Fri Rest
Sat Warm up, fast run over 3-4 miles
Sun 10 miles steady
TOTAL: 43 miles approx

Week Eight

Mon 30 mins easy
Tue Warm up, 3 x 1 mile at race pace, with 3 min recoveries, 10 mins jog
Wed 6 miles easy, with a few surges
Thu 25 mins easy
Fri Rest
Sat 15 mins easy, 6 x 100m strides, 5 mins jog
Sun Warm up, 10-mile race, 10 mins cool-down
TOTAL: doesn’t matter

Pace Key


Previous article
The Simpler Sub-80 10-mile plan
Next article
RW's 70-mins Plus 10-Mile Schedule

10-Mile Schedule
TwitterStumbleUponFacebookDiggRedditGoogle

Discuss this article

We'd love you to add a comment! Please login or take half a minute to register as a free member

Smart Coach
Free, fully-personalized training plans, designed to suit your racing goals and your lifestyle.