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||2.5M warm-up, then 6 x 600m or 2 mins, with 400m or 2-3 min jog recoveries, then 2.5M cool-down||6M easy, inc 8 - 10 x 100m strides||3-4M fast but controlled||Rest||6-8M easy, inc hills||6-7M easy|
|Week 2||Rest||2-2.5M warm-up, then 5 x 800m or 3 mins, with 400m or 2.5-min recoveries, then 2-2.5M cool-down||5-7M easy, inc 8-12 strides||2M easy, 2M fast, 2M easy||Rest||6-8M fartlek, emphasis on pyramid efforts||7-8M easy|
|Week 3||Rest||2-2.5M warm-up, then 5 x 1000m or 3.5-4 mins, with 400m or 4-min recoveries, then 2-2.5M cool-down||Rest||6-8M steady, inc hills||Rest||2M easy, 1M fast, 1M easy, 1.5M fast, 2M easy||8-9M easy|
|Week 4||Rest||2-2.5M warm-up, then 4 x 800m or 3 mins, with 400m or 4-min recoveries, then 2.5M cool-down||5-7M easy||6M steady||Rest||3-5M easy, inc a few strides||RACE|