City Runs

Advanced 10k Plan

Anthony Whiteman

Sub 40 minutes

Advanced 10 k training

I am assuming that the advanced runner will run minimum 4 times a week . In the early part of the schedule it is important to incorporate general fitness exercises. I tend to build them up to a 9 exercise circuit making sure the exercises rotate; i.e. arms, abs, legs. More Information on these exercises is found in my articles. Use of a gym if you have access is just as good, but think about muscle endurance, lots of reps and lower weights is the goal. The subject of interval training ( 5 X 3 mins, 90 secs recovery) is also explained in an article. The hill sessions are also explained in my articles. A Tempo run is a fast paced run; it is based on Lactic Acid levels in the blood, for the advanced runner it should be translated as a pace in between steady running and race pace.

WEEK SESSION 1 SESSION 2 SESSION 3 SESSION 4
Week 1 30-45mins run 30-45mins run 30-45mins run 60+mins run
Week 2 30-45mins run 30-45mins run 30-45mins run 60+mins run
Week 3 Intervals: 5 X 3 mins 90 secs recovery 30-45mins run 30-45mins run 60+mins run
Week 4 Intervals: 5 X 3 mins 90 secs recovery 30-45mins run 30-45mins run 60+mins run
Week 5 Intervals: 5 X 3 mins rep 2 and 4 faster 90 secs recovery 30-45mins run 30-45mins run 60+mins run
Week 6 Intervals: 5 X 3 mins 60 secs recovery 30-45mins run 20min Tempo Run 60+mins run
Week 7 Intervals: 5 X 3 mins rep 2 and 4 faster 60 secs recovery 30-45mins run Hill session: 8 X 45 secs 60+mins run
Week 8 Intervals: 5 X 3,5,3,5,3 mins 60 secs rest tempo run 25 mins 30-45mins run 60+ mins run
Week 9 Intervals: 5 X 5 mins, 90 sec recovery 30-45mins run 60+mins run Hill session: 8 X 45 secs
Week 10 Intervals: 5 X 5 mins, 60 secs rec, 30-45mins run 60+mins run 30mins tempo run
Week 11 Intervals: 5 X 5 mins, 90 sec recovery 60+mins run 30 tempo Hill session: 8 X 45 secs
Week 12 Intervals: 3 X 3 mins 90 secs recovery 30-45mins run 30-45mins run RACE