Advanced 10k Plan

Sub 40 minutes

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