- 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.
Distance/Week28.2 mi - 52.0 mi
Longest Workout14.0 mi
Make sure to maintain a pace you can run while talking for entire run. Can be over hilly terrain for variety.
No training today. Today is a day to recover and refresh.
After a proper warm up run 3 x 6 minutes at tempo effort with 2 minutes of easy jogging between intervals.
An easy run at a conversational pace with 4 x 100m strides after run
Cross Train/General Strenth
Begin 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.
After 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.
Make 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.