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 or 4-6M easy||2M warm-up, then 8-12 x 400m with 200m jog recoveries, then 2M cool-down||40-50 mins relaxed, with strides||40-60 mins fartlek||Rest||2M easy, then 4 x 1M with 3-min recoveries, then 2M easy||70-90 mins easy|
|Week 2||Rest or 4-6M easy||2M warm-up, then 6-8 x 500m with 300m jog recoveries, then 2M cool-down||40-50 mins relaxed, with strides||35-50 mins short-effort, low-intensity fartlex||Rest||3-5M easy, with a few strides||RACE|