but not flat out7-8M easyWeek 25M easy, inc strides2-3M warm-up, then 6 x 800m or 3 mins, with 400m or 2-min recoveries, then 2-3M cool-down4-6M slowOut and back run: 15-18 mins out; faster backRestWarm up, then 30 mins hard work on hills, then cool down8 ...

RW's 8-week 10K training plan, running 6-7 days a week

The training plan includes speed work, hill work, and fartlek training. If you're looking to up the number of days run per week, or find a more advanced plan to improve your race time, take a look at the following:

Our 8-week 10K training plan

I f you're two weeks away from your 10K race, follow this plan, running 3-4 times per week to prepare your body. If you're a relatively new runner, this 14-day training plan will teach you to run efficiently and get the best out of your legs on the day. If you're a regular runner, use this training plan to fine-tune your fitness for the distance.

RW's 2-week 10K training plan, running 3-4 days per week

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