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Improvers six week plan

Improvers six week plan

Improver’s six-week plan

You’ve probably run 10K before and now want to improve your time. The emphasis is still on endurance, but you’ll also be raising your ‘lactate threshold’ – otherwise known as the point at which your legs turn to jelly! – by completing a mid-week faster-paced session of either intervals or fartlek. 

This plan also steps up from three to four days a week, so it doesmean you need to be dedicated, asyou’ll berunning on consecutive days during the week – are you ready for the challenge?

 

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 Event Day 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

 

WeeWeek 6k 6

Monday

Rest

Tuesday

3 miles easy

Wednesday

Rest

Thursday

1 mile easy, 1 mile target Event Day pace, 1 mile easy

Friday

3 miles easy

Saturday

Rest

Sunday

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