Four weeks is long enough to improve your fitness and put a little edge of speed in your legs. There are three schedule options here: one for runners who can spare three days a week to train; one for five days a week; and one for six or seven days a week. Each option loosely relates to a range of target 10K times, and these are shown at the top of each schedule. The most basic option does assume youre already running a minimum of three times and 16-20 miles a week, so if youve never run before but youre committed to running a 10K in four weeks time youd be best to simply focus on building up the length of your runs rather than following the more speed-orientated structure of these schedules.
Two key things to remember:
- The sessions arent set in stone. Be flexible with speeds and distances where you need to, especially if you start to feel tired all the time.
- Feel free to change the order of the sessions to fit in with your daily schedule. Just be sure to follow the basic principle of not scheduling hard sessions back-to-back.
|Week 1||Rest||2M easy, then 8 x 400m or 80 secs fast, with 400m or 2-3 min jog recoveries, then 2M easy||Rest||Rest||Rest||5-7M easy, inc 10 x 100m strides||5M easy|
|Week 2||Rest||2M warm-up, then 6 x 600m or 2-mins, with 400m or 3-min jog recoveries, then 2M cool-down||Rest||Rest||Rest||5-7M steady, inc hills||6M easy|
|Week 3||Rest||2M warm-up, then 5 x 800m or 3-mins, with 400m or 3-4 min jog recoveries, then 2M cool-down||Rest||Rest||Rest||15 mins easy, 20 mins fartlek, 15 mins easy||7M easy|
|Week 4||Rest||2M warm-up, then 6 x 400m or 80 secs, with 400m or 2-3 min jog recoveries, then 2M cool-down||Rest||4-5M easy||Rest||Rest||RACE|