Download: 8 weeks to a faster 10k
If you want to run a quicker 10k this year, you’ll be surprised how much a couple of months of consistent training can really boost your performance. It’s difficult at the start to believe that things will come together, but stick to your plan and trust the process. Gradually, paces that felt hard in week one will start to feel more manageable.
I’ve put together an eight-week plan that will guide you towards a 10k race. You can download it below. The plan is for runners who have already run a 10k - if you’re looking to train for your first 10k you can find a more suitable 10k training plan here.
Speeding up
Interval training and hill sessions are a great way to increase your pace, and if you’re new to this type of training this plan will introduce you to some simple sessions. Remember, though, simple doesn’t mean easy. Make sure you warm up before doing any of the efforts given.
About this training plan
This plan is for runners who have already completed a 10k race or two and would like to introduce some interval sessions to their training.
This plan is based on three runs per week and includes one easy run, one faster run and a long run.