The Simpler Sub-60 10-mile plan

A repeatable 2-week build-up to a sub-60 10-mile race


Posted: 6 May 2000

Preparation phase (3-4 weeks)

  • Gradually increase your weekly mileage to 40M, based on 6 training runs per week
  • Increase your weekly long run to around 10M
  • Introduce one fartlek session a week – run fast bursts of 150-400m, and jog for as long as you like inbetween
  • Introduce one hill session a week to build up your muscle strength, eg 8 x 35 secs or 4 x 90 secs. This can be on either long or short hills

Main training phase

(Alternate weeks A and B for a period of 4-8 weeks)
  Mon Tue Wed Thu Fri Sat Sun
WEEK A 6M, starting slowly and then speeding up 4-6 x 1M, timed, with 4-min recoveries 5M easy 6M fartlek, inc 10 x 1 min fast, 1 min slow Rest 3M warm-up, then 3M fast, 1M slow. Warm down 8-12M slow
WEEK B 6M steady, with bursts up hills 10 x 800m, with 2-min jog recoveries 6M easy Trackwork: warm up, then 12 x 400m at 5K pace, with short recoveries Rest 5M easy, with a few strides Race – 10-20K, plus warm-up and -down
FINAL WEEK 8M easy Warm up, then brisk 4M 6M, inc 6 x 1 min fast, 2 mins slow 5M easy Rest or 3M jog 25-30 mins easy running and striding RACE DAY

Pace Key


Previous article
RW's 10-week sub-1:50 half-marathon schedules
Next article
The Simpler Sub-70 10-mile plan

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.