Advanced 10K Training Plan
This plan is tailored for advanced runners with an established running foundation who are looking to optimize their 10K performance. Training involves intervals, tempo runs, hill work and longer runs aimed at building speed, strength and endurance. Recovery remains key; any session that feels too challenging should be adjusted appropriately in order to ensure adequate recovery to avoid injuries.
Remember, this plan is only meant as an approximate guide, and any individual using it should tailor it based on their needs, goals, and feedback from their body. Before beginning any fitness regimen, it would be prudent to consult a fitness professional or doctor first.
Advanced 10K Training Plan
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| 1 | 6 miles at a steady pace | Interval: 1-mile warm-up; 8 x 400m at 5K pace with 1 min rest; 1 mile cool-down | 7 miles at a moderate pace | 5 miles with hill repeats | Rest or cross-train | 10 miles long run | 4 miles easy recovery |
| 2 | 6.5 miles at a steady pace | Tempo: 2-mile warm-up; 5 miles at tempo pace; 1-mile cool-down | 7.5 miles at a moderate pace | 5.5 miles with hill repeats | Rest or cross-train | 11 miles long run | 4 miles easy recovery |
| 3 | 7 miles at a steady pace | Interval: 2-mile warm-up; 6 x 800m at 5K pace with 90 sec rest; 2 mile cool-down | 8 miles at a moderate pace | 6 miles with hill repeats | Rest or cross-train | 12 miles long run | 5 miles easy recovery |
| 4 | 7.5 miles at a steady pace | Tempo: 2-mile warm-up; 6 miles at tempo pace; 2 mile cool-down | 8.5 miles at a moderate pace | 6.5 miles with hill repeats | Rest or cross-train | 13 miles long run | 5 miles easy recovery |
| 5 | 8 miles at a steady pace | Interval: 2.5 mile warm-up; 5 x 1K at 10K pace with 2 min rest; 2.5 mile cool-down | 9 miles at a moderate pace | 7 miles with hill repeats | Rest or cross-train | 14 miles long run | 5 miles easy recovery |
| 6 | 8.5 miles at a steady pace | Tempo: 3 mile warm-up; 6 miles at tempo pace; 3 mile cool-down | 9.5 miles at a moderate pace | 7.5 miles with hill repeats | Rest or cross-train | 15 miles long run | 6 miles easy recovery |
| 7 | 7 miles at a steady pace | Interval: 2.5 mile warm-up; 8 x 800m at 5K pace with 2 min rest; 2.5 mile cool-down | 8 miles at a moderate pace | 6 miles with hill repeats | Rest or cross-train | 10 miles at a steady pace | 6 miles easy recovery |
| 8 | 6 miles at a steady pace | 4 miles at race pace | 5 miles easy run | Rest | Rest | 3 miles shakeout run | Race Day – 10K |