8 week 10k plan, built from the structure of my own 10k blocks. one faster session (10k effort reps or hills) and one threshold session each week, long run on Sunday up to around 100 min. lighter week in week 4 and a short taper. includes optional 20 to 25 min strength and mobility sessions on Mondays and Thursdays.
WHO IT'S FOR: it's a short block so you need a base already. around 5 hours a week, 5 to 6 days, with a 1 hr 30 long run feeling comfortable. it peaks at around 7 hours a week. best suited to runners aiming for roughly 31 to 45 min.
RPE guide: 2 to 3 very easy, 3 to 4 easy and chatty, 5 to 6 steady, 6 to 7 marathon effort, 7 half marathon effort, 7 to 8 threshold (comfortably hard), 8 to 9 10k effort, 9 5k effort and strides.
not for beginners or anyone coming back from injury. if you're lower volume, keep the sessions and long run and trim the easy days. if you're higher, add easy doubles on Monday and Wednesday. Thursday is rest or very easy, use it. check with your doctor before starting if you have any health concerns. this plan doesn't adjust to you as you go, if you want that, get in touch about coaching at riceyruns.com.