Improver 10 Mile
Week
1
2
3
4
5
6
12 weeks
Monday
Tuesday
Rest
30 - 45 min
including 3 x (5
min at threshold /
2 min recovery)
Wednesday
Friday
Saturday
Sunday
Rest
25 min run including 3
x (5 min continuous or
Kenyan Hills / 3 min
recovery)
45 min easy run
Rest
30 - 45 min
including 4 x (5
30 min recovery run
min at threshold / 2 or 45 min cross train
min recovery)
30 min run including
1 x (10 min easy / 10
Rest
min steady / 10 min
threshold)
30 min run including 3
x (6 min continuous or
Kenyan Hills / 3 min
recovery)
50 min easy run
Rest
45 min including 3
x (7 min at
threshold / 3 min
recovery)
30 min recovery run
or 45 min cross train
30 min run including
1 x (10 min easy / 10
Rest
min steady / 10 min
threshold)
30 min run including 2
x (10 min continuous
55 min easy run
or Kenyan Hills / 3 min
recovery)
Rest
30 min easy run
and conditioning
45 min including 8 x
(3 min threshold / 3
min steady)
30 min easy run
40 min hilly run, easy
but faster up hills or
20 min easy run if
racing Sunday
30 min run including 2
x (10 min continuous
75 min easy run
or Kenyan Hills / 3 min
recovery)
45 min easy run
30 min recovery run
or 45 min cross train
Thursday
30 - 40 min easy run
Rest
Rest
40 min easy run
45 min easy run
45 min run including
1 x (15 min easy / 15
Rest
min steady / 15 min
threshold)
Rest
Threshold session
including 5 x (5
min / 2 min
recovery)
30 min recovery run
or 45 min cross train
45 min run including
1 x (15 min easy / 15
Rest
min steady / 15 min
threshold)
©Running with us
60 min easy run or
10k race
80 min run with last
15 min at race pace
Week
7
8
9
10
11
12
Monday
Tuesday
Wednesday
Friday
Saturday
Sunday
Rest
30 min easy run
and conditioning
45 min run including
1 x (15 min easy / 15 30 min easy run or
min steady / 15 min
rest
threshold)
Rest
40 min run including 5
x (5 min continuous or
Kenyan Hills / 3 min
recovery)
60 min easy run
Rest
Threshold session
including 3 x (10
min / 3 min
recovery)
30 min recovery run
or 45 min cross train
Rest
45 min easy run
90 min run with last
20 min at race pace
40 min easy run
40 min run including
10 min threshold, 4 x
(3 min race pace / 2 30 min easy run
min recovery), 10
min threshold
Rest
45 min run including 1
x (15 min easy / 15
min steady / 15 min
threshold)
90 min easy run
Rest
40 min easy run
45 min fartlek
session including 2 x
(4, 3, 2, 1 mins and
2 min recovery)
Rest
45 min easy run
1 hr 45 min easy run
with last 20 min at
race pace
Rest
30 min easy run
and conditioning
60 min run including
8 x (3 min threshold
/ 3 min easy)
30 min easy run
Rest
5k run or 30 min run
including 5 x (4 min
race pace / 90 sec
recovery)
60 min easy run
Rest
30 min including 3
x (5 min at race
pace / 5 min
recovery)
30 min easy run or
30 min easy cross
train
20 min easy run
Rest
15 min easy run
Race Day.
Good luck!!
Rest
©Running with us
Thursday
45 min fartlek
session including 5,
4, 3, 2, 1 mins and 2
min recovery
30 min easy run or
rest