5 session plans for a faster 10k

I’ll assume you’re already running the distance and have a good idea of your 5k and 10k pace. Pace suggestions are all based on minute per mile times. If you find the session too challenging, reduce the number of repetitions of the main session steps, aiming to repeat more the next time you try the session. Target pace relates to the pace per mile you’re aiming to run for 10k within the next 4-8 weeks, this is likely to be 5-15 seconds per mile faster than your current pace.

Total distance – 7 miles

Warm-up – 1 mile easy

Main session – 5 x 1 mile at target 10k pace with 90 seconds to 2 minute walk or static recoveries.

Cool down – 1 mile easy

Total distance – 8 miles

Warm-up – 1 mile easy

Main session – 6 x 800m at 10k target pace, with 800m jog recoveries.

Cool down – 1 mile easy

Total distance – 8 miles

Warm-up – 1 mile easy

Main session – 3 x 2 miles at 10k target pace with 2 minute walk recoveries.

Cool down – 1 mile easy

Total distance – 5 miles

Warm-up – 1 mile easy

Main session – 6 x 400m at current 5k pace and 400m at current 10k pace.

Cool down – 1 mile easy

Total distance – 8 miles

Warm-up – 1 mile easy

Main session – 6 miles at current 10k pace plus 30-60 seconds per mile.

Cool down – 1 mile easy

It’s a good idea to mix these sessions up. You may find that one or two of these suit you more than others depending on your time availability and individual strengths (e.g. ratio of different muscle fibre types which may make you better suited to 400m than 1 mile efforts) and the all-important mental side of training. Don’t do more than two of sessions 1-4 in the same week, with session 5 being an appropriate longer but more comfortable run which can be done weekly.