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||5-6M at 80% max||2M warm-up, then 6 x 800m or 3 mins, with 400m jog recoveries, then 2M cool-down||5-7M easy, inc strides||2M easy, 2M fast, but not 100%||Rest||60 mins mixed fartlek||8M easy|
|Week 2||5-6M with gradual acceleration||2M warm-up, then 5 x 1000m or 3 mins, with 400m jog recoveries, then 2M cool-down||5M easy, inc hills||7M easy||Rest||Warm up, then pyramids: 2 x 2, 3, 4 mins at 80% with same recovery, then cool down||9-10M easy|
|Week 3||5M strides||2M warm-up, then 5 x 1200m or 3 mins, with 400m jog recoveries, then 2M cool-down||5M very easy, OR rest||30-40 mins light fartlek, with short efforts (30, 40, 50 secs)||Rest||Warm up, then 4 x 400m with 400m jog recoveries, then 10-min cool-down||10-12M easy|
|Week 4||4-5M easy||2M warm-up, then 4 x 800m or 3 mins, with 400m jog recoveries, then 2M cool-down||6-7M easy||6M steady||Rest||4-5M easy, inc a few strides||RACE|