RW's 70-mins Plus 10-Mile Schedule

A classic 8-week schedule


Posted: 6 May 2000
by Bruce Tulloh

  • Target time: 70 minutes plus.
  • Mileage: 30-35 per week (3 weekdays plus weekends)

If you’re planning to be slower than 80 minutes, follow these schedules at your own pace.

Week One

Day 1 30 mins easy, off-road
Day 2 10 mins easy, then 6 x 1 min fast, 2 mins slow, then 5 mins jog
Day 3 30 mins easy
Sat 15 mins easy, then 3 x 5 mins THR, with 2-min recoveries
Sun 6 miles easy
TOTAL: 25-28 miles

Week Two

Day 1 30 mins easy
Day 2 As last week, but increase to 8 x 1 min fast
Day 3 15 mins easy, 10 mins THR, then 10 mins steady
Sat 20 mins easy, plus 6 x 100m strides
Sun Race, 5/6 miles – not too seriously
TOTAL: 30 miles approx

Week Three

Day 1 30 mins easy
Day 2 As week 1, but 5 x 2 mins fast, 2 mins slow
Day 3 10 mins easy, 30 mins steady
Sat 10 mins easy, 2 x 10 mins THR, 10 mins easy
Sun 8-10 miles easy
TOTAL: 33-35 miles

Week Four

Day 1 30 mins easy
Day 2 Warm up, then 4 x 3 mins fast, 2 mins slow, then 10 mins easy
Day 3 5-6 miles steady
Sat 10 mins easy, then 3 miles fast, timed, then 10 mins jog
Sun 8-10 miles easy
TOTAL: 35 miles approx

Week Five

Day 1 35 mins fartlek
Day 2 Warm up, then 10 x 400m with 90-sec recoveries, then10 mins jog
Day 3 35-40 mins easy
Sat 15 mins easy, plus 6 x 100m strides
Sun Race 5-8 miles OR 10 miles steady
TOTAL: 28-30 miles

Week Six

Day 1 40 mins easy
Day 2 Warm up, then 3 x 1 mile with 3-minute recoveries, then 10 mins jog
Day 3 5-6 miles steady
Sat 10 mins easy, 15 mins THR, 3 mins jog, 10 mins THR
Sun 10-12 miles easy
TOTAL: 35 miles

Week Seven

Day 1 35 mins fartlek
Day 2 Warm up, then 10 x 400m with 90-sec recoveries, 10 mins jog
Day 3 35-40 mins steady
Sat Warm up, then 4 x 5 mins fast, then 13 mins jog
Sun 2 miles easy, 4-5 miles steady, 2 miles easy
TOTAL: 35 miles

Week Eight

Day 1 15 mins easy, 20 mins THR, 10 mins jog
Day 2 10 mins jog, 6 x 30 secs fast, 1 min slow, 5 min jog
Day 3 Rest OR 20-25 mins easy
Sat 15 mins jog, 6 x 100m strides, 5 min jog
Sun 15 mins warm up, 10-mile race, 10 mins cool-down
TOTAL: doesn’t matter

Pace Key


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