10km improver's schedule

You have probably run a 10km and now you want to improve your time. The emphasis is still on endurance in this improver’s schedule, but you will be raising your lactate threshold – the point at which your legs turn to jelly – by completing a mid-week faster-paced session of either intervals or fartlek. Stepping up from three to four days a week requires a significant commitment because you will have to run on consecutive days during the week.

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Week 1
Monday Rest
Tuesday 3 miles easy
Wednesday Rest
Thursday 3 miles fartlek
Friday 3 miles easy
Saturday Rest
Sunday 4 miles easy
Week 2
Monday Rest
Tuesday 3 miles easy
Wednesday Rest
Thursday 1 mile easy, 2x1 mile target race pace, 1 mile easy
Friday 3 miles easy
Saturday Rest
Sunday 6 miles easy
Week 3
Monday Rest
Tuesday 4 miles easy
Wednesday Rest
Thursday 5 miles fartlek
Friday 3 miles easy
Saturday Rest
Sunday 7 miles easy
Week 4
Monday Rest
Tuesday 4 miles easy
Wednesday Rest
Thursday 1 mile easy, 3x1 mile target race pace, 1 mile easy
Friday 3 miles easy
Saturday Rest
Sunday 8 miles easy
Week 5
Monday Rest
Tuesday 3 miles easy
Wednesday Rest
Thursday 4 miles fartlek
Friday 3 miles easy
Saturday Rest
Sunday 4 miles easy
Week 6
Monday Rest
Tuesday 3 miles easy
Wednesday Rest
Thursday 1 mile easy, 1 mile target race pace, 1 mile easy
Friday 3 miles easy
Saturday Rest
Sunday Run 10km race

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