Mon

Tue

Wed

Thu

Fri

Sat

Sun

WEEK 2

4M easy

6M steady, on a hilly course

5M, inc 16 mins of 1 min fast, 1 min jogging

5M easy (6.93)

Rest

7-8M easy (7.79)

Warm up, then 3M fast (timed). Warm down

WEEK 3

4M easy

6M steady, finishing faster

4M easy

Warm up, then 8 x 90 secs fast, 90 secs slow

Rest

7-8M slow

Warm up, then 4 x 800m (or 4 x 3 mins), with 3-min recovery jogs

WEEK 4

4M easy

6M, fairly fast

Repetitions: 4 x 3 mins fast, with 2-min recoveries

5M easy

Rest

10M slow

1M jog, then 5M fairly fast, then 1M jog

WEEK 5

(US)

5M easy, off-road

6M, starting slow, finishing faster

3 x 5 mins fast, with 5-min jog recoveries

5M easy, inc 6 x 150m fast strides

Rest

Warm up, then 10K race or 5M pace run (timed)

2M slow, then 1M fast, then 2M slow

WEEK 6

(US)

5M easy

5M, inc 16 x 1 min fast, 1 min slow

2 x 2M (approx), timed, at threshold pace

5-6M easy

1M easy, then 4-5M fairly fast, then 1M jog

Rest

10M steady

WEEK 7

5M easy, off-road if possible

Rest

4M easy

7M, fairly fast

Rest

Warm up, then 10K race. Warm down

4M on grass, inc 6 x 200m strides

WEEK 8

6M easy, off-road

7M steady, inc bursts up hills

10M steady

8M easy

3 x 1M (or 3 x 5 mins), with 5-min recoveries

Rest

6-7M, inc 10 x 30 secs fast, 30 secs slow

WEEK 9

(US)

5M easy

5M, inc 16 x 1 min fast, 1 min slow

Warm up, then 2 x 2M (approx), timed, at threshold pace

Rest

5-6M easy

3M steady

4.25M steady

WEEK 10

(Lancaster)

4.25M steady

5.1M comfortable

Warm up, then 2M at race pace, then 2M jog

Rest

Rest

3M, in race kit

Race day