Be a Better Runner 10K – Sally Edwards

About the plan

An 8-week plan based on Sally Edwards' methodology for runners who want to improve their 10K performance, with more volume and intensity than the 5K plan. The program keeps the same 4-phase structure and field tests as the 5K plan, but with significantly longer threshold blocks (up to 75 minutes sustained) and the introduction of long runs of up to 75 minutes. The progression is aggressive: as early as week 1 there is a 50-minute block at threshold pace, reflecting the specific endurance demands of the 10K.