Looking to challenge yourself, or perhaps wondering how to beat your 10k personal best?
Then this Improver 10k Training Plan is for you!
As well as getting the required miles in, the program features 1-2 days of speed work each week in order for your to improve your running economy and base running speed.
The 10k training schedule also includes optional (but recommended) cross training days to further help boost your performance to the max.
Note: this plan assumes you are continuously running each training run.
Keep scrolling to access the plan for free in PDF or customizable Google Sheets format – available in both miles or kilometers.
How To Beat Your 10k Personal Best: Training Plan Breakdown
Who is it for?:
Established runners who have run 5k’s or 10k’s before, and who are looking to ramp up their performance and run a new 10k personal best.
This could be intermediate or advanced runners.
If you’re new to running, check out my Couch To 10k Plans.
How Long?:
8 weeks.
Not convinced this is the plan for you?
Check out our other 10k training plans!
How Many Days Per Week?:
The Improver 10k Training Schedule features 5 days of training per week; 4 days of running and 1 day of cross training.
Starting Ability
This plan is for established runners; you should be able to continuously run the distances in the plan.
Speed Work – Intervals, Hilly Runs, Fartleks
This Ramp Up 10k Training Plan includes two days per week of speed work; this will be your secret sauce in improving your baseline speed and running economy.
Intervals are runs where you alternate between running fast (at a near unsustainable pace) then a slow jog. So for example, in week 1 of this plan, you should warm up with some jogging, then run 400m fast, followed by 400m slow. Then repeat this, so you’ve completed two sets.
For Hilly Runs, try and find a route which has a few ups and downs; try and power through the climbs, and mix up your pace a little.
Fartleks are like free-form intervals; you simply decide how far and when to run fast and slow. Sprint to the tree, jog to the corner, then take off again!
Related: What’s a Good 10k Time? Average 10k Times
Cross Training
Each week includes a cross training day; although these aren’t mandatory, I highly recommend them.
Why?
Studies have proven that cross training improves your cardiovascular health and strengthens some of the muscles weakened through running.
Recommended cross-training exercises include body weight exercises, light gym work, swimming, yoga, pilates, and cycling!
Long Runs
You should be factoring in one long, slow run every weekend. These runs are all about increasing your endurance gradually. Remember to take it easy during them!
Download The Training Plan Here
Enter your email, and I’ll send you this free training plan now, in PDF and Google Sheets formats (completely customizable), in both miles and kilometers.
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The most comprehensive plan you will find
I had run a couple of half marathons and was in reasonable shape coming into the plan and it was a good rise in intensity throughout. You need to want to do an event like this – I was getting up at 3am to get my long run in before kids weekend sport etc and this was hard. When you combine the plan with the online community through the Marathon Handbook FB page and website, you get complete support. Have used this plan with great success and now looking at upping the pace in the marathon space… GREAT JOB!
10 / 10 - Got my through my race!
Great plan
This plan hit so well!
Well, I have been marathoning for almost 15 years and wanted to test something new out. I tried this plan because it looked completely different than any training method before. It didn’t make sense how the running peaked, and I got to the start line exhausted and sick, clearly under rested. The marathon had actually gone pretty smoothly until mile 17, when my ankle rolled and my ACL ripped. Had to quit the race and was upset with this training plan. However, free IS free. 6/10. Would not recommend
Amazing programme!!
These running plans are AMAZING. I used it for 2 half marathons and I was so surprised at how I gained fitness, even though I was ill for 2 weeks and sustained a knee injury!
I completed the half marathon in 1h37 min 😃🤗
Thanx again team!
first marathon
and it worked a charm!