The Simpler Sub-80 10-mile plan

Preparation phase (2-4 weeks)

  • Increase your weekly mileage to 20-25M, based on 4-5 training runs per week
  • Introduce one fartlek session a week, putting in fast bursts of 150-200m, jogging until recovered
  • Introduce one timed run which takes 15-20 minutes

Main training phase

(Repeat this 2-week cycle over a period of 4-8 weeks)
  Mon Tue Wed Thu Fri Sat Sun
WEEK A 5M steady 6M, inc 6 x approx 800m, with 3-min jog recoveries Rest or 3M easy 1M jog, then fast timed run (approx 2-3M). Warm down Rest Rest 6-7M steady (occasionally up to 10M)
WEEK B 5-6M easy 5M, inc 5 x 2 mins fast, 2 mins jogging 4M easy 5M, inc 8 x 30 secs fast, 1 min slow Rest Rest Race – 5-10M