RW’s 2-Week 10K Schedule, 5-6 Days Per Week

Two weeks put you in a sort of no man’s land – you can’t improve a great deal in such a short time, but you can do some useful sessions to prepare for the race. If you’re 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.

  Monday Tuesday Wednesday Thursday Friday Saturday Sunday
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