RW’s 8-Week 10K Schedule, 6-7 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 35- to 45-minute 10K)
  Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 5M easy, inc strides 2-3M warm-up, then 8 x 400m or 70-80 secs, with 400m or 2-min recoveries, then 2-3M cool-down 5-7M slow 35-40 mins light fartlek Rest Warm up, then 20 mins fast tempo run, but not flat out 7-8M easy
Week 2 5M easy, inc strides 2-3M warm-up, then 6 x 800m or 3 mins, with 400m or 2-min recoveries, then 2-3M cool-down 4-6M slow Out and back run: 15-18 mins out; faster back Rest Warm up, then 30 mins hard work on hills, then cool down 8-9M easy
Week 3 5-6M with gradual acceleration 2-3M warm-up, then 5 x 1000m or 4 mins, with 400m or 3-min recoveries, then 2-3M cool-down Rest OR 5-7M easy 40 mins steady, inc hills Rest Warm up, then 2 sets of 4, 5, and 6 mins at 10M pace, with half-length recoveries and 6 mins between sets, then cool down 9-10M easy
Week 4 5-6M easy, inc strides 2-3 warm-up, then 2 sets of 7 x 400m, with 400m jog recoveries and 5-6 mins between sets, then 2-3M cool-down 5-8M slow 25-30 mins tempo run Rest 2-4M easy, then 3 x 1M at 10K pace, then 2-3M easy 9-11M easy
Week 5 5M steady, inc strides 2-3M warm-up, then 5 x 1200m or 4 mins, with 400m or 2-min recoveries, then 2-3M cool-down 5-7M easy 45-50 mins fartlek Rest 2-4M easy, then 4 x 400m or 80-90 secs, with 400m or 2-min recoveries, then 2-3M easy 10-12M easy
Week 6 Rest OR 5-6M easy 2-3M warm-up, then 2 sets of 8 x 400m, with 400m jog recoveries and 5-6 mins between sets, then 2-3M cool-down 6-8M slow Out and back run: 20-22 mins out; faster back Rest 7-8M tempo run 10-12M easy
Week 7 4-5M steady, inc strides 2-3M warm-up, then 5 x 1500m or 5 mins, with 600m or 3-min recoveries, then 2-3M cool-down 6-7M easy, inc strides 60 mins relaxed running, inc hills Rest 3M easy, 3M fast, 3M easy 12+M easy
Week 8 5-6M steady, inc strides 2-3M warm-up, then 3 x 1000m or 3 mins at 10K pace, then 2-3M cool-down 5-8M easy 6M steady Rest 4-5M easy, inc a few strides RACE