The Simpler Sub-70 10-mile plan

A repeatable 2-week build-up to a sub-70 10-mile race


Posted: 6 May 2000

Preparation phase (2-4 weeks)

  • Increase your weekly mileage to 30-35M, based on 5-6 training runs per week
  • Increase your weekly long run to 7-8M
  • Introduce one fartlek session a week (see Sub-60 Plan)
  • Introduce one timed run which takes 15-20 minutes

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 steady 7M, inc 3 x 7 mins fast Rest or 3M jog 5M fartlek, inc 10 x 30 secs fast, 1 min slow Rest Warm up, then timed run of approx 3M.. Warm down 7-8M steady
WEEK B 5M easy 6M, inc 2 x 1M fast 6-7M steady 6M, inc 8 x 1 min fast, 2 mins slow Rest Rest or 3M jog Race – 10K, plus warm-up and -down
FINAL WEEK 6-7M steady 6M, inc 4 x 3 mins fast, 2 mins jogging 6M, inc 6 x 1 min fast, 2 mins slow 2M easy, then 1M at race pace, then 1M jogging Rest Rest RACE DAY

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The Simpler Sub-80 10-mile plan

10-mile schedule
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