RW’s 8-Week 10K Schedule, 5 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 40- to 50-minute 10K)
  Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Rest 2M warm-up, then 8 x 400m or 75 secs, with 400m or 2-3 min recoveries, then 2M cool-down 4-7M slow 30-35 mins light fartlek Rest 2M easy, then 3 x 1M or 6 mins at 80-85%, with 800m or 3-4 min recoveries, then 2M easy 5M easy
Week 2 Rest 2M warm-up, then 6 x 600m or 2mins, with 400m or 2-min recoveries, then 2M cool-down 4-7M slow 30-40 mins steady, inc hills Rest 2M easy, then 3 x 2000m or 7-8 mins at 80-85%, with 1000m or 4-min recoveries, then 2M easy 6M easy
Week 3 Rest 2M warm-up, then 5 x 800m or 3 mins, with 1000m or 5-min recoveries, then 2M cool-down 4-8M slow 30-40 mins fartlek Rest Warm up, then 15-20 mins at 70%, then 15-20 mins at 85%-90%, then cool down 7M easy
Week 4 Rest 2M easy, then 3 sets of 3 x 500m or 90-100 secs, with 300m or 2-min recoveries and 800m or 6 mins between sets, then 2M cool-down 4-7M slow 20 mins tempo run Rest Warm up, then 4 x 1M or 6-8 mins, with 1200m or 4-min recoveries, then cool down 8M easy
Week 5 Rest 2-2.5M warm-up, then 10-12 x 400m or 80-90 secs, with 400m or 2-3 min recoveries, then 2.5M cool-down Rest OR slow run 40-45 mins, inc hills Rest Pyramid session: 1K, 2K, 3K at slower than 10K pace, with half-length recoveries. Feel in control of the session and use good terrain 9M easy
Week 6 Rest 2-3M warm-up, then 3 sets of 3 x 600m or 3 mins, with 400m or 2-3 min recoveries and 1000m or 7 mins between sets, then 2-3M cool-down 5-8M slow 40-45 mins light fartlek Rest Warm up, then 5 x 1M or 6-8 mins, with 1000m or 4-min recoveries, then long, slow cool-down 9-10M easy
Week 7 Rest 2-3M warm-up, then 12-15 x 400m or 80 secs, with 400m or 2-3 min jog recoveries, then 2-3M cool-down 4-5M slow OR rest 20 mins tempo run Rest 6-9M gradual acceleration, with last 2-3M at 10K pace 10+M easy
Week 8 Rest 2M warm-up, then 3 x 1200m or 4 mins, with 400m or 2-3 min recoveries, then 2M cool-down 4-7M slow 30-40 mins easy Rest 3-5M easy, inc a few strides RACE