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.
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 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.