10K - 14 week advanced schedule

Week Mon Tues Wed Thur Fri Sat Sun
1 Run 30mins easy Jog 10mins, (1min hard run, 1min easy run) x 4, jog 5mins slowly Active recovery Run 45mins easy Rest Run 30mins easy Run 1hour easy
2 Run 30mins easy Jog 10mins, (2mins hard run, 2mins easy run) x 4, jog 5mins easy Active recovery Run 45mins easy Rest Run 30mins easy Run 1hour 10mins easy
3 Run 30mins easy Jog 10mins, (5mins hard run, 1min easy run) x 3, jog 5mins easy Active recovery Run 45mins steady Rest Run 30mins easy Run 1hour 15mins easy
4 Run 35mins easy Jog 10mins, (5mins hard run, 1min easy run) x 4, jog 10mins easy Active recovery Run 45mins steady Rest Run 35mins easy Run 1hour 20mins easy
5 Run 35mins easy Run 40mins easy Active recovery Run 40mins easy Rest Run 5mins easy, 30mins Fartlek, run 10mins easy Run 1hour 25mins easy
6 Run 35mins easy Jog 10mins, (4mins hard run, 2mins easy run) x 5, jog 10mins easy Active recovery Run 45mins steady Rest Run 5mins easy, run 20mins hard, run 5mins easy Run 1hour 30mins easy
7 Run 35mins easy Run 10mins easy, Hills: (90secs tempo uphill, jog down) x 6, run 10mins easy Active recovery Run 45mins steady Rest Run 5mins easy, run 30mins tempo, run 10mins easy Run 1hour 30mins easy
8 Run 40mins easy Run 10mins easy, (4mins hard run, 1min easy run) x 6, jog 10mins easy Active recovery Run 50mins steady Rest Run 5mins easy, run 20mins hard, run 5mins easy Run 1hour 20mins easy
9 Run 30mins easy Run 10mins easy, Hills: (90secs tempo uphill, jog down) x 8, run 10mins easy Active recovery Run 50mins steady Rest Run 10mins easy 5k or 5 mile road race
10 Run 40mins easy Run 10mins easy, (5mins fast run, 90secs easy run) x 4, run 10mins easy Active recovery Run 50mins steady Rest Run 20mins easy, run 10mins hard, run 10mins easy Run 1hour 30mins easy
11 Run 40mins easy Run 10mins easy, Hills: (90secs tempo uphill, jog down) x 10, run 10mins easy Active recovery Run 50mins steady Rest Run 40mins easy Run 10mins easy, run 50mins tempo, run 10mins easy
12 Run 35mins easy Jog 10mins, (6mins fast run, 2mins easy run) x 4, jog 10mins Active recovery Run 45mins steady Rest Run 5mins easy, 30mins Fartlek, run 5mins easy Run 1hour 10mins easy
13 Run 30mins easy Jog 10mins, (1min hard run, 1min very easy run) x 5, jog 5mins Active recovery Run 35mins easy Rest Run 10mins easy, run 25mins tempo, run 10mins easy Run 60mins easy
14 Run 20mins easy Run 10mins easy, (2mins tempo run, 2mins jog) x 3, run 10mins easy Rest Run 30mins easy Run 15mins easy Rest Race day – good luck in your 10k race!
               
               
Alternative exercise or cross training is there to use slightly different muscle groups to running, give variety and build all round strength and fitness. It can be swimming, cycling or walking, or a game of squash, tennis or 5 a side. Or it can be an exercise, yoga or pilates class. Tempo Runs Tempo runs (sometimes called threshold runs) are runs where after a 10-15 minute warm up you run at a sustained pace for anything from 20 min up to an hour with a 10-15 min slower jog at the end. You are running hard, possibly just below your normal 10k pace, but not flat out. And the distance and effort should be such that you do not finish feeling exhausted. As with interval runs, it is such an individual area, to recommend individually. Pace Runs Pace runs are training runs, run at approximately your estimated race pace. That is if you are aiming for a 3 hour 30 marathon averaging approx 8 min miles.(5 min km) then your pace runs are run at 8 min miles. They help build pace judgement and even paced running. The long training run is there to build endurance, not speed, and running your long run at a faster pace than you are ready for could lead to you taking longer to recover each week and upset the steady gradual improvement all schedules are designed to bring.