- Difficulty:
- Advanced
- Category:
- Running
- Description:
- The 10K advanced training program takes athletes running consistently 30+ miles per week and looking to improve their speed and strength to race a 10K. Weekly mileage ranges from 30-52 miles per week with strength training, steady state running, goal paced running and a long run peaking at 14 miles.
10k Advanced
Plan Summary
Duration
12 weeksDistance/Week
28.2 mi - 52.0 miLongest Workout
14.0 miSample Weekly Schedule
| 4.0 mi |
MondayRegular RunMake sure to maintain a pace you can run while talking for entire run. Can be over hilly terrain for variety. |
| Off |
TuesdayRecovery DayNo training today. Today is a day to recover and refresh. |
| 6.0 mi |
WednesdayTempoAfter a proper warm up run 3 x 6 minutes at tempo effort with 2 minutes of easy jogging between intervals. |
| 6.0 mi |
ThursdayRegular RunAn easy run at a conversational pace with 4 x 100m strides after run |
| Off |
FridayCross Train/General StrenthBegin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for 0:30:00 min. |
| 6.0 mi |
SaturdayIntervalsAfter your warm up run 8 laps on the track of jogging the curves on the track and running the straights at 90% of top speed with perfect form. |
| 8.0 mi |
SundayLong RunMake sure to maintain a pace you can run while talking for entire run. Can be over hilly terrain for variety. At or near the completion of the run do 3 x 100m strides with perfect form and 2 minutes rest between each on a track or a similar surface with good footing. |
