10K Intervals Schedule

Here is Gavin’s Intervals Schedule aimed at preparing for a 10K race – enjoy !

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1	Rest	2M easy, then 4 x 400m, with 400m or 3-min jog recoveries, then 2M easy	Rest	Rest	Rest	2-2.5M easy, 2M faster, jog to finish	2-3M easy
Week 2	Rest	2M easy, then 4 x 600m or 2 mins, with 400m or 3-min jog recoveries, then 2M easy	Rest	Rest	Rest	15 mins easy, 15 mins fast but controlled, jog to finish	3-4M easy
Week 3	Rest	2-2.5M easy, then 4 x 800m or 3 mins, with 400m or 3-4 min jog recoveries, then 2M easy	Rest	Rest	Rest	30-40 mins relaxed, inc hills	4-6M easy
Week 4	Rest	2M easy, then 8 x 400m or 70-80 secs, with 400m or 3-min recoveries, then 2M easy	Rest	Rest	Rest	5M, first half at 70%, second at 85%	5-7M easy
Week 5	Rest	2M easy, then 8 x 500m or 90-100 secs, with 400m or 3-min recoveries, then 2M easy	Rest	Rest	Rest	35-45 mins fartlek with varied efforts and recoveries	6-7M easy
Week 6	Rest	2-2.5M easy, then 5 x 800m or 3 mins, with 400m or 3-min jog recoveries, then 2-2.5M easy	Rest	Rest	Rest	6-7.5M gradual acceleration in 2.5M segments, ie 70%-80%-90%	7-8M easy
Week 7	Rest	2-3M easy, then 10 x 400m or 70-80 secs, then 400m or 2-3-min jog recoveries, then 2-3M easy	Rest	Rest	Rest	Warm up, then 4 x 1M or 5.5-6min, with 3-4 min recoveries, then cool down	7-9M easy
Week 8	Rest	2-3M easy, then 5-6x 500m or 90-100 secs, with 400m or 2-3 min jog recoveries, then 2-3M easy	Rest	4-5M easy	Rest	Rest	RACE