Advanced 10K Training Plan

“What I’ve learned from running is that the time to push hard is when you’re hurting like crazy and you want to give up. Success is often just around the corner.” – James Dyson

The Advanced 10K training plan follows a similar approach to the intermediate plan, but with even more focus on higher mileage and speed workouts. This training plan is meant for the seasoned 10K runner who is looking to improve their 10K finish times and performance. It is also a great training plan for the 5K runner who is looking to move up to the 10K race distance with the expectation of fast finish times.

The length of the plan is 10-weeks and it will have you running 5 days per week. Each week features a speed workout, tempo run, long run, rest day, and cross-training. Running sessions are mostly based on time instead of distance, leading to a reduced risk of injury, faster recovery between workouts, and a more enjoyable experience!

The gradual increase in distance will have you running farther and feeling more comfortable while covering the distance. Speed workouts are meant to improve performance by focusing on a faster pace and efficiency. As the plan progresses, the total running time and intensity of each session will increase.

The Advanced 10K plan includes optional, but highly recommended, cross-training workouts. These cross-training workouts allow you to incorporate other activities you enjoy with this training plan. Cross-training activities may include cycling, yoga, elliptical, swimming, or weight-lifting. With the goal on improving your 10K time, cross-training workouts can make a remarkable difference in building strength and efficiency.

Individuals will want to choose this Advanced 10K plan if they have been running regularly at least 4 to 5 times per week for 50 to 60-minutes each time for at least one year. If you are currently running less, that is okay! You many want to consider starting with the Intermediate 10K plan or the Advanced 5K training plan. Starting with either of these plans will allow you to properly build your fitness up to be able to complete this Advanced 10K plan.

At a glance

  • Length: 10 weeks
  • Typical Week: 5 Day Run (1 Day Speed Work, 1 Tempo Run), 1 Day Cross Train, 1 Day Rest
  • Longest Workout: 10 Miles
Download 10k Advanced Plan

10K Advanced Training Plan Terminology

The terms in the Advanced 10K training plan are defined inside the downloaded plan, but let me define them for you here as well.

Warm-Up: Run/Walk for 5 to 10 minutes at an easy effort before every workout (run days and cross-training days). A proper warm-up will help to gradually increase heart rate, improve circulation, loosen up muscles, and prepare you for a workout.

Cool-Down: Run/Walk for 5 to 10 minutes at an easy effort after every workout (run days and cross-training days). A proper cool-down will help gradually bring your heart rate and breathing back down to normal levels after the days workout.

Perceived Effort: A way to rate your effort level based on your feelings about the level of intensity on a scale of 1 to 10. A 1 is considered ‘At Rest’ and a 10 is considered “An All Out Effort.” Use this scale in combination with Pace and Heart Rate to stay in the correct intensity level shown in the training schedule for a given day.

Heart Rate: If you have access to a heart rate monitor then use this device to stay in the correct range and intensity level shown in the training schedule for a given day.

Cross-Training: Include activities other than running and walking in your training plan. If you are completely new to exercise, then you may want to wait until weeks 4 or 5 to add in cross-training workouts. If you are already active 3 to 4 days per week, then start the cross-training as scheduled in the plan. Examples of activities for cross-training may include cycling, elliptical, rowing, strength training, swimming, or yoga. Cross-training will help to reduce the impact on your body and reduce the risk of injury from running. Cross-training can also speed up recovery time between running workouts. If you are ever feeling to fatigued or sore from running, then you may want to consider taking an occasional cross-training day as an extra day of rest.

Strength Training: A form of cross-training, strength training can be a great way to increase lean muscle and boost metabolism while at rest. Strength training can be completed using body-weight, free-weights, resistance bands, weight machines, or classes such as Pilates, Yoga, or Cross-Fit. Include exercises for upper body, core, back, and lower body. Warm-up with a run/walk for 5 to 10 minutes. If you are new to strength training, then start with 1 set of each exercise for 12-15 repetitions. The goal is to work your muscles to fatigue or until you can no longer maintain proper form during the exercise. Continue with 1 set of each exercise for weeks 1 through 3, then progress gradually over a few weeks to 2-4 sets of each exercise for 8-15 repetitions.

Flexibility: Stretch lightly after every warm-up and cool-down period. Stretching will help improve flexibility, increase circulation, speed up recovery, and reduce the risk of injury.

Easy Effort: Easy pace/effort is considered at or slightly above what you can maintain a conversation, 65-75% of maximum heart rate, and 6-7 on the Perceived Effort scale.

Moderate Effort: Moderate pace/effort is where you can hear your breathing, but you are not breathing hard, 75-80% of maximum heart rate, and 7-8 on the Perceived Effort scale.

Long Run Effort: The key to developing endurance is the long run, progressively increasing in distance each weekend. The long run should be done at a pace/effort that you can easily maintain a conversation throughout the run. Work on running with an even pace/effort from start to finish of the long run.

Speed Work: Warm-up with 5-15 minutes of running at an easy pace. Then, complete the appropriate speed workout for the day. These workouts should be at a hard effort, 90-95% of maximum heart rate, 8+ Perceived Effort. You should be able to hear yourself breathing hard. It is very important to make sure your easy recovery effort between repeats is truly easy. Running to fast during the recovery can have a negative impact on your performance during these workouts. Walk for recovery if you need to.

Tempo Run: This is a continuous run with a buildup in the middle to near 10K race pace. Begin with 5-10 minutes of easy running, then accelerate gradually for 10-20 minutes in the middle of the run, then cool-down with 5-10 minutes of easy run at the end. Tempo runs are not about how long (in time) or how far you run, they can be run hard or moderate. These workouts will build your lactate threshold and endurance, and boost your confidence in your abilities.

3/1 Long Run: A 3/1 run is one in which you run the first three-fourths of the distance at a comfortable long run pace, then accelerate to near race pace over the last one quarter of the workout. You should finish these long runs feel refreshed, but not overly fatigued.

Racing: Consider adding a 5K test race in week 4. This race will allow you to familiarize yourself more with running in a structured event. If you can’t find a race during this week, feel free to modify the schedule around what races are available.

Adaptability: Don’t be afraid to move the workouts from day to day and week to week. This training plan is merely a guide to help you complete a 10K. Be consistent with your training, and the overall details won’t matter. Listen to your body and progress as your fitness allows you to progress.

Training Plan Structure

The following Advanced 10K schedule is only a guide. Feel free to make minor modifications to suit your work and family schedule. You will find more information on 10K training in the FREE downloadable file.

Download Your 10K Advanced Training Plan

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