RW’s 8-Week 10K Schedule, 3 Days Per Week

You can really see your 10K fitness rocket over a preparation period of eight weeks. As with the four-week schedules, it’s important that you’re flexible in your approach. If the 10K is your single focus for the season and you’re willing to do everything you can for a best-possible time, you can add a two- to four-month build-up period to the schedules, in which you focus on establishing a steady, solid mileage background. Three-times-a-week runners should build up to a regular 20-25 weekly miles; five-times-a-week runners to 35-40 miles; and those training 6-7 times a week to 45-50 miles. You can vary your pace slightly to maintain interest during these build-up weeks, but save the real speedwork for the final eight-week focus.

(Approx 45- to 60-minute 10K)
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Rest 2M easy, then 4 x 400m, with 400m or 3-min jog recoveries, then 2M easy Rest Rest Rest 2-2.5M easy, 2M faster, jog to finish 2-3M easy
Week 2 Rest 2M easy, then 4 x 600m or 2 mins, with 400m or 3-min jog recoveries, then 2M easy Rest Rest Rest 15 mins easy, 15 mins fast but controlled, jog to finish 3-4M easy
Week 3 Rest 2-2.5M easy, then 4 x 800m or 3 mins, with 400m or 3-4 min jog recoveries, then 2M easy Rest Rest Rest 30-40 mins relaxed, inc hills 4-6M easy
Week 4 Rest 2M easy, then 8 x 400m or 70-80 secs, with 400m or 3-min recoveries, then 2M easy Rest Rest Rest 5M, first half at 70%, second at 85% 5-7M easy
Week 5 Rest 2M easy, then 8 x 500m or 90-100 secs, with 400m or 3-min recoveries, then 2M easy Rest Rest Rest 35-45 mins fartlek with varied efforts and recoveries 6-7M easy
Week 6 Rest 2-2.5M easy, then 5 x 800m or 3 mins, with 400m or 3-min jog recoveries, then 2-2.5M easy Rest Rest Rest 6-7.5M gradual acceleration in 2.5M segments, ie 70%-80%-90% 7-8M easy
Week 7 Rest 2-3M easy, then 10 x 400m or 70-80 secs, then 400m or 2-3-min jog recoveries, then 2-3M easy Rest Rest Rest Warm up, then 4 x 1M or 5.5-6min, with 3-4 min recoveries, then cool down 7-9M easy
Week 8 Rest 2-3M easy, then 5-6x 500m or 90-100 secs, with 400m or 2-3 min jog recoveries, then 2-3M easy Rest 4-5M easy Rest Rest RACE