10K - 14 weeks improvers schedule

Week Mon Tues Wed Thur Fri Sat Sun
1 Run 20mins easy Run 20mins easy Rest Run 30mins easy Rest Run 40mins easy Rest
2 Run 20mins easy Run 30mins easy Rest Run 35mins easy Rest Run 45mins easy Rest
3 Run 25mins easy Jog 5mins, run 10mins steady, jog 5mins, run 10mins steady, jog 5mins
easy
Rest Run 35mins easy Rest Run 35mins easy Rest
4 Run 25mins easy Jog 5mins easy, run 20mins Fartlek, jog 10mins easy Rest Run 40mins easy Rest Run 55mins easy Rest
5 Run 30misn easy Jog 5mins easy, run 30mins Fartlek, jog 15mins easy Rest Run 45mins easy Rest Run 60mins easy Rest
6 Run 30mins easy Jog 5mins, run 10mins tempo, jog 5mins easy, run 5mins tempo, jog
5mins easy, run 5mins easy
Rest Run 45mins easy Rest Run 65mins easy Rest
7 Run 35mins easy 10mins easy run, (5mins tempo run, 90secs jog) x 4, 10mins easy run Rest 15mins easy run, (1min hard, 1min easy jog) x 5, 15mins easy run Rest Run 70mins easy Rest
8 Run 40mins easy Jog 5min, run 20min tempo, jog 10min Rest 15mins easy run, (5mins hard run, 2mins jog ) x 3, 15mins easy run Rest Run 70min easy Rest
9 Run 40mins easy Run 10min easy, run 10mins steady, run 10min tempo, run 10mins
steady, run 10mins easy
Rest Run 45mins easy Rest Run 80mins easy Rest
10 Run 30mins easy 10mins easy run, (3mins tempo run, 2mins jog) x 4, 10mins easy run Rest Run 20mins easy Rest Run 80mins easy or race a 5k Rest
11  Run 40mins easy 10mins easy run, (1min hard run, 1min jog, 2min hard run, 2min jog, 3min
hard run, 3mins jog) x 2, 10mins easy run
Run 15mins easy, run 15mins tempo, run 15mins easy Rest Rest  Run 10mins easy, 50mins steady, 10mins easy = 70mins Rest
12 Run 35mins easy Run 10mins easy, run 30mins fast, run 10mins easy Rest 10mins easy run (1min fast, 2mins jog) x 8, 10mins easy run Rest Run 70mins easy Rest
13 Run 30mins easy 10mins easy run, (5mins hard run, 5mins easy run) x 2, 10mins easy run Rest Run 30mins easy Rest Run 55mins easy Rest
14 Run 20mins easy Rest 10mins easy run, (1mins tempo run, 2mins jog) x 3, 10mins easy run Rest Run 10mins easy Rest Race day – good luck in your 10k! 
  
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.