10k Training Schedule

The Forest of Dean 10k is in just over 2 months! YIKES!! It's not like I haven't been running, I have, but not nearly enough, and I definitely haven't been pushing myself very hard. Clearly this needs to change if I stand a chance of finishing the 10k, let alone achieving my hoped for time of 60 minutes. That'll be difficult enough already!

So - in light of this realization, I've found a training plan that will hopefully work. I have a training buddy for at least one run a week, probably two, so that would just leave one for me to be self-disciplined about. Totally doable...(right?)


Here's the plan:

Monday Tuesday Wednesday Thursday Friday Saturday  Sunday Week 1 REST 2M easy, then 4x400m, 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 4x600m or 2 min, with 400m or 3 min jog recoveries, then 2M easy REST REST REST 15 min easy, 15 min fast but controlled, jog to finish 3-4M easy   Week 3 REST 2 - 2.5M easy, then 4x800m or 3 min, with 400m or 3 - 4 min jog recoveries, then 2M easy REST REST REST 30-40 min relaxed, inc hills 4-6M easy   Week 4 REST 2M easy, then 8x400m or 70 -80s, 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 8x500m or 90-100s, with 400m or 3 min recoveries, then 2M easy REST REST REST 35-45 min fartlek, with varied efforts and recoveries 6-7M easy   Week 6 REST 2 - 2.5M easy, then 5x800m or 3 min, 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%.  7-9M easy   Week 7 REST 2-3M easy, then 10x400m or 70-80s, then 400m or 2 -3 min jog recoveries, then 2 - 3M easy REST REST REST Warm up, then 4 x 1M or 5 - 5.6 min, with 3 -4 min recoveries, then cool down 7-9M easy   Week 8 REST 2 - 3M easy, then 5 -6 x 500m or 90 - 100s, with 400m or 2-3min jog recoveries, then 2-3M easy REST 4-5M easy REST REST RACE
I'm not deluding myself - this is going to be difficult. But I have to start somewhere, right?
It helps that this is along my running route :)