Two weeks put you in a sort of no mans land you cant improve a great deal in such a short time, but you can do some useful sessions to prepare for the race. If youre a relative newcomer, it should allow you to learn to run with a degree of efficiency and economy. Regular runners can use the fortnight to fine-tune their existing fitness and practice running at 10K pace.
|Week 1||Rest||2M warm-up, then 5-6 x 3 mins with 2-min recoveries, then 2M cool-down||Rest||Rest or 40-45 min fartlek with plenty of variety||Rest||2M easy; then either 2M fast or 6 x 400m with 90-sec recoveries; then 2M easy||70-75 mins easy|
|Week 2||Rest||2M warm-up, then 5-6 x 2 mins with 90-sec recoveries, then 2M cool-down||Rest||2M easy then 1M fast||Rest||Rest or 4M easy with a few strides||RACE|