Training Plans: Fastest 10K Ever!

Sub-45 Minute 10k Plan 7:14 Race Pace

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Week 1
Monday: XT or Rest
Tuesday:  3 miles TR
Wednesday: 4-6 miles E
Thursday: 4 x (800 meters RP + 400 meters R)
Friday:  Rest
Saturday: 6 miles LR
Sunday: 4-6 miles E

Week 2
Monday: XT or Rest
Tuesday:  3 miles TR
Wednesday: 4-6 miles E
Thursday: 5 x (800 meters RP + 400 meters R)
Friday:  Rest
Saturday: 7 miles LR w/ 10 min SF
Sunday: 4-6 miles E

Week 3
Monday: XT or Rest
Tuesday:  3.5 miles TR
Wednesday: 5-7 miles E
Thursday: 5 x (800 meters RP + 400 meters R)
Friday:  Rest
Saturday: 8 miles LR
Sunday: 4-6 miles E

Week 4
Monday: XT or Rest
Tuesday:  4 miles TR
Wednesday: 5-7 miles E
Thursday: 3 x (1200 meters RP + 400 meters R)
Friday:  Rest
Saturday: 6 miles LR w/ 10 min SF
Sunday: 4-6 miles E

Week 5
Monday: XT or Rest
Tuesday:  4 miles TR
Wednesday: 5-7 miles E
Thursday: 4 x (1200 meters RP + 400 meters R)
Friday:  Rest
Saturday: 9 miles LR
Sunday: 4-6 miles E

Week 6
Monday: XT or Rest
Tuesday:  2 miles E + 5 x 1:30 HR + 2 miles E
Wednesday: 5-7 miles E
Thursday: 3 x (1600 meters RP + 400 meters R)
Friday:  Rest
Saturday: 10 miles LR w/ 15 min SF
Sunday: 4-6 miles E

Week 7
Monday: XT or Rest
Tuesday:  2 miles E + 6 x 1:30 HR + 2 miles E
Wednesday: 6-8 miles E
Thursday: 4 x (1600 meters RP + 400 meters R)
Friday:  Rest
Saturday: 7 miles LR
Sunday: 4-6 miles E

Week 8
Monday: XT or Rest
Tuesday:  2 miles E + 6 x 2 min HR + 2 miles E
Wednesday: 5-7 miles E
Thursday: 3 miles RP
Friday:  Rest
Saturday: 11 miles LR w/ 10 min SF
Sunday: 4-6 miles E

Week 9
Monday: XT or Rest
Tuesday:  2 miles E + 7 x 2 min HR + 2 miles E
Wednesday: 6-8 miles E
Thursday: 4 miles RP
Friday:  Rest
Saturday: 9 miles LR
Sunday: 4-6 miles E

Week 10
Monday: XT or Rest
Tuesday:  4 miles TR
Wednesday: 5-7 miles E
Thursday: 4 x (1600 meters RP + 400 meters R)
Friday:  Rest
Saturday: 12 miles LR w/ 15 min SF
Sunday: 4-6 miles E

Week 11
Monday: XT or Rest
Tuesday:  3 miles TR
Wednesday: 4-6 miles E
Thursday: 3 miles RP
Friday:  Rest
Saturday: 6 miles LR
Sunday: 3-5 miles E

Week 12
Monday: XT or Rest
Tuesday:  2 miles TR
Wednesday: 4-6 miles E
Thursday: 2 miles RP
Friday:  Rest or 2-3 miles E
Saturday: RACE!
Sunday: Rest

RP = Race Pace, 7:14/mile
E = Easy Run, 8:55/mile
LR = Long Run, 8:55-10:04/mile
SW = Strong Finish, 8:10-8:25/mile
HR = Hill Repeats, 6:57/mile
TR = Tempo Run, 7:24/mile
ST= Strength training (focusing on lower body and core)
XT = Cross Train (bike, swim, elliptical, etc.)
R = Rest

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