RW’s Sub-60 10-Mile Schedule

  • Target Time: sub-60 mins or below.
  • Mileage: 50-70 per week

The week’s total is usually over 50 miles, but an extra 4-mile run, four mornings a week, will bring it up to 70. This is only to be recommended to those who are already accustomed to running 50 miles per week or more.

Week One

Mon 6 miles easy or steady
Tue 7 miles fartlek, inc 12 x 1 min bursts
Wed 15 mins easy, 2 x 10 mins THR with 3 min recoveries, 10 mins jog
Fri Rest or 25 mins easy
Sat Warm up, 16 x 400m at 5K pace, with 75 sec recoveries
Sun 10 miles easy, off-road
TOTAL: 45-48 miles

Week Two

Mon 6 miles easy fartlek, on grass
Tue 6-7 miles steady
Wed Warm up, 5-6 x 1 mile at 10K pace with 3 min recoveries, warm-down
Thu 6 miles easy
Fri Rest OR 25 mins easy
Sat 15 mins easy, 15 + 10 + 5 mins THR, with 3 min recoveries
Sun 12 miles easy
TOTAL: 50 miles approx

Week Three

Mon 7 miles fartlek, alternating 1- and 2-min bursts
Tue 6-7 miles easy
Wed Warm up, 8 x 1000m at 10K pace, warm-down
Thu 6-8 miles, steady pace
Fri Rest
Sat 4 miles easy, with some fast strides
Sun Warm up, 5-6 mile race, plus 4-5 miles steady
TOTAL: 45 miles approx

Week Four

Mon 6 miles easy, off-road
Tue 6 x (800 + 400) at 5K pace with 90 secs recoveries after each
Wed 6-8 miles easy, off-road
Thu 7 miles fartlek, as Week 3
Fri Rest OR 25 mins easy
Sat 15 mins easy, 20 + 15 + 10 mins THR, 10 mins easy
Sun 12 miles, easy or steady
TOTAL: 54 miles approx

Week Five

Mon 6 miles easy
Tue Warm up, 5 x 1 mile, 3 mins recovery, as Week 2
Wed 6 miles easy
Thu Warm up, 8 x 2 mins on grass, with 2 min recoveries
Fri Rest OR 20 mins jog
Sat 4-5 mile run, with several fast bursts
Sun 10K race plus 4-5 miles easy
TOTAL: 45 miles approx

Week Six

Mon 8 miles easy
Tue Warm up, 14 x 400m at 5K pace, with 60 sec recoveries
Wed 6 miles easy
Thu 2 miles easy, 20 + 10 mins THR, 2 miles easy
Fri Rest OR 25 mins jog
Sat 3 x 2 miles at 10K pace
Sun 12-13 miles steady
TOTAL: 52-55 miles

Week Seven

Mon 6 miles easy, off-road
Tue 8 miles steady
Wed Warm up, 8 x 3 mins on grass at 10K pace, with 2 min recoveries
Thu 7 miles easy
Fri Rest OR 20 mins jog
Sat Warm up, 6 x 1 mile at 10K pace, warm down
Sun 12 miles easy
TOTAL: 50-52 miles

Week Eight

Mon 5 miles easy, off-road
Tue 15 mins easy, then 6 x 600m with 90 secs recoveries, 10 mins jog
Wed Warm up, 2 x 1 mile at race pace
Thu 30 mins easy, with strides
Fri Rest
Sat 20 mins jog, with 6 x 150m strides
Sun Warm up, 10-mile race, 10 mins cool-down
TOTAL: doesn’t matter

Pace Key