RW's 8-week 10K training plan, running 3 days a week

You can really see your 10K fitness rocket over a preparation period of eight weeks. As with the four-week schedules, it’s important that you’re flexible in your approach. If the 10K is your single focus for the season and you’re willing to do everything you can for the best possible time, you can add a two-to-four-month build-up period to the schedules, in which you focus on establishing a steady, solid mileage background.

The training plan includes speed work, hill work, and fartlek training.

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1	Rest	2M easy, then 4 x 400m, with 400m or 3-min jog recoveries, then 2M easy	Rest	Rest	Rest	2-2.5M easy, 2M faster, jog to finish	2-3M easy
Week 2	Rest	2M easy, then 4 x 600m or 2 mins, with 400m or 3-min jog recoveries, then 2M easy	Rest	Rest	Rest	15 mins easy, 15 mins fast but controlled, jog to finish	3-4M easy
Week 3	Rest	2-2.5M easy, then 4 x 800m or 3 mins, with 400m or 3-4 min jog recoveries, then 2M easy	Rest	Rest	Rest	30-40 mins relaxed, inc hills	4-6M easy
Week 4	Rest	2M easy, then 8 x 400m or 70-80 secs, with 400m or 3-min recoveries, then 2M easy	Rest	Rest	Rest	5M, first half at 70%, second at 85%	5-7M easy
Week 5	Rest	2M easy, then 8 x 500m or 90-100 secs, with 400m or 3-min recoveries, then 2M easy	Rest	Rest	Rest	35-45 mins fartlek with varied efforts and recoveries	6-7M easy
Week 6	Rest	2-2.5M easy, then 5 x 800m or 3 mins, with 400m or 3-min jog recoveries, then 2-2.5M easy	Rest	Rest	Rest	6-7.5M gradual acceleration in 2.5M segments, ie 70%-80%-90%	7-8M easy
Week 7	Rest	2-3M easy, then 10 x 400m or 70-80 secs, then 400m or 2-3-min jog recoveries, then 2-3M easy	Rest	Rest	Rest	Warm up, then 4 x 1M or 5.5-6min, with 3-4 min recoveries, then cool down	7-9M easy
Week 8	Rest	2-3M easy, then 5-6x 500m or 90-100 secs, with 400m or 2-3 min jog recoveries, then 2-3M easy	Rest	4-5M easy	Rest	Rest	RACE