Advanced 10K Training Plan
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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
Welcome to the Advanced 10K Training Plan, a comprehensive roadmap designed to propel experienced runners to new heights of speed and endurance. As you embark on this challenging journey, consider the growing community of passionate runners worldwide who embrace the 10K challenge each year. With millions participating in 10K races annually, this plan is tailored for those seeking completion and excellence in their performance. By integrating advanced training techniques, speed drills, and targeted workouts, this program is crafted to hone your skills and push your limits. Lace up, embrace the intensity, and join the ranks of the dedicated individuals who make the 10K a benchmark of their running prowess. The road ahead is demanding, but the rewards are commensurate with your commitment to each stride. Get ready to redefine your personal best and leave a lasting mark on the 10K landscape.
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 may consider starting with the Intermediate 10K plan or the Advanced 5K training plan. Beginning with either of these plans will allow you to properly build your fitness up to complete this Advanced 10K plan.
10K Advanced Running Plan at a glance:
The advanced 10K running plan follows the following structure and is available for purchase through Coach Andrew Taylor's Final Surge coaching page.
- Length: 10 weeks
- Typical Week: 5 days of running (1 Speed Workout, 1 Tempo Run) and 1 day of rest
- Optional Work: Cross-Training and Strength Work
- Longest Workout: 10 Miles
- PDF: Easily download your running plan as a PDF
- Supplemental Training Materials: Activation Warmup Routine, Dynamic Technique Drills & Flexibility Exercises, Core Strength Routine, and Strength Training for Runners.
- Final Surge: Track your progress using your device, receive daily workout notifications, a drag-and-drop calendar for easy modifications, lifetime access to the plan, and more!
- Cost: $19.99 (purchase here)
What to Expect:
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 of improving your 10K time, cross-training workouts can make a remarkable difference in building strength and efficiency.
How to Get Started?
Purchase this Advanced 10K Running Plan on Final Surge for a one-time fee of $19.99 here. Digitally track your progress from start to finish of the training program.
- Sync workouts across devices.
- Daily reminders of workouts and activities.
- Complete workouts based on pace or heart rate zones.
- Analyze workout and target zone details.
- Compatible with Garmin, Strava, Polar, TrainerRoad, MapMyRun, Wahoo, Stryd, and more.
- Printable PDF version of the training plan.
- Activation Warmup Routine.
- Dynamic Technique Drills & Flexibility Exercises.
- Core Strength Routine and General Strength Training for Runners.
- Running Terminology guide.
Looking for more training guidance?
If you need more personalized motivation or advice, we offer online run coaching.
Take the next step in your running ability! Receive a running plan that adapts with you and get feedback throughout your training from Coach Andrew Taylor.
Advanced 10K Running Plan Preview:
The following is a snapshot of what to expect in your purchased Advanced 10K Training Plan.
WEEK | DAY 1 | DAY 2 | DAY 3 | DAY 4 | DAY 5 | DAY 6 | DAY 7 |
---|---|---|---|---|---|---|---|
1 | 30 Minute Run | 30 Minute Run | 30-45 Minute Cross-Train | Tempo Run | 30 Minute Run | 6 Mile Run | Rest |
2 | 30 Minute Run | 30 Minute Run | 30-45 Minute Cross-Train | Tempo Run | 30 Minute Run | 6 Mile Run | Rest |
3 | 35 Minute Run | 400m Repeats | 30-45 Minute Cross-Train | Tempo Run | 35 Minute Run | 7 Mile Run | Rest |
4 | 35 Minute Run | 800m Repeats | 30-45 Minute Cross-Train | 45 Minute Run | 30 Minute Run | 5K Test | Rest |
5 | 40 Minute Run | 400m Repeats | 30-45 Minute Cross-Train | Tempo Run | 40 Minute Run | 8 Mile Run | Rest |
6 | 40 Minute Run | 800m Repeats | 30-45 Minute Cross-Train | Tempo Run | 40 Minute Run | 8 Mile Run | Rest |
7 | 45 Minute Run | 400m Repeats | 30-45 Minute Cross-Train | Tempo Run | 45 Minute Run | 9 Mile Run | Rest |
8 | 45 Minute Run | 800m Repeats | 30-45 Minute Cross-Train | Tempo Run | 45 Minute Run | 10 Mile Run | Rest |
9 | 50 Minute Run | 400m Repeats | 30-45 Minute Cross-Train | Tempo Run | 50 Minute Run | 8 Mile Run | Rest |
10 | 30 Minute Run | 800m Repeats | 30 Minute Run | Rest | Rest | 10K Race | Rest |
The above training plan preview is designed for educational purposes and is not prescribed for any particular individual. The preview presented does not include complete details of what should be done on each training day. Consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs or if there are any individual health concerns to be aware of.
10K Running Plan Terminology:
The Advanced 10K training plan terms are defined inside the purchased plan, but let me explain 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 too 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 CrossFit. Include exercises for the 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.
Training Paces: We summarize the common training paces below. However, this article on training paces gives an easy-to-understand overview of all the different training paces that can be added to a runner’s routine to improve speed, endurance, and recovery.
Easy Run: 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.
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 so 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. Be sure to recover properly after a long run as well so that you can get right back to training in the next day or week.
Speed Work or Track Workouts: Warm up with 10-15 minutes of running at an easy pace. Then, complete the appropriate speed workout for the day. These speed workouts should be at a hard effort, 80-95% 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 too fast during the recovery can have a negative impact on your performance during these workouts. Walk for recovery if you need to.
Tempo Run: A tempo run is a sustained effort run that increases your body’s ability to run faster for longer periods of time. Whether you are training for a 5k, marathon, ultramarathon, or anything in between, this is a useful training session. Beyond improving your ability to run fast and long, tempo runs have many other benefits. Tempo runs should always include a warm-up period of easy running before moving on to the harder-paced portion of the workout.
3/1 Long Run or Fast Finish Long Run: A 3/1 or fast finish long 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 and feel refreshed, but not overly fatigued.
Racing: Consider adding test races throughout your training plan, especially if your goals are time-oriented. 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 your desired race distance. 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.