Here we are the last 4 weeks of the 10 km training . You should be proud of the work done over the last few month. With the consistency you have managed to establish a solid training base, increase your endurance and improved you paces.

The next three week you continue the same rhythm of 4 days a week of run with a “speed” day and long run. The speed days (Day 2) is split into two levels: Level 1 for those just easing into longer distances and Level 2 for those already with a strong base.

We will continue with the aerobic intervals for the Level 1‘s staying at 90″ intervals but increasing the number of reps. Remember to push the pace slightly but don’t go all out. If you are on the track – this should be equivalent to one lap.

The Aerobic Intervals should feel Comfortably Hard, meaning you could keep going for another minute if needed. You should not feel tanked at the end of it. The intensity should feel like 7-8 out of 10 on a Relative Perceived Effort scale  

Keep the effort conversational and relaxed for Easy Efforts. These runs might feel “slow,” but you’re still getting the full physiological benefits.

For those in Level 2, you will see tempo intervals on Day 2. Think of this as an extension of the Fartleks with longer reps and more structure. The interval length will remain at 3′ minute but we will add an extra rep per week. If you are on the track – do two laps. Also keep this Comfortably Hard – making sure you have some juice in the tank for the rest of the workout. Avoid going all out.

Your long runs still increase – up to 60′ this block. You should be getting close to that 8 to 10 km with these runs. But again it’s time on your feet.

The final week we pull things back a bit with some shorter easy run in preparation of a 10 km race. If you don’t have one scheduled – find a 10 km route and run it. Bring a friend and have fun – celebrate the hard work over the last few weeks.

The Training Plan

WEEK	DAY 1	DAY 2	DAY 3	DAY 4 (Long Run)
8	35′ to 45′ Easy Effort	LEVEL 1: 40′ Easy Effort with 5 x 90″ Aerobic Intervals with 1′ recovery jog in between. OR LEVEL 2: 10′ Warmup 3 x 3′ at Tempo Effort with 1′ recovery jog 10′ Cool Down	35′ to 45′ Easy Effort	50 – 60 ‘ Easy Effort
9	35′ to 45′ Easy Effort	LEVEL 1: 40′ Easy Effort with 6 x 90″ Aerobic Intervals with 1′ recovery jog in between. OR LEVEL 2: 10′ Warmup 4 x 3′ at Tempo Effort with 1′ recovery jog 10′ Cool Down	35′ to 45′ Easy Effort	50 – 60 ‘ Easy Effort
10	35′ to 45′ Easy Effort	LEVEL 1: 40′ Easy Effort with 6 x 90″ Aerobic Intervals with 1′ recovery jog in between. OR LEVEL 2: 10′ Warmup 5 x 3′ at Tempo Effort with 1′ recovery jog 10′ Cool Down	35′ to 45′ Easy Effort	30 to 40′ Easy Effort
11
12 (Race Week)	30’ Easy Effort	30′ Easy Effort	Optional 30 to 40′ Easy Effort	Race Day 10 km

Guidelines

• Aim to run 3–4 times per week (max 6). Running on consecutive days is okay, but avoid more than 2 days in a row right now. If you want to stay active on non-running days, consider cross-training (cycling, swimming, strength work, etc.).