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Advanced 10K Training Plan
Advanced 10K Running Plan: Elevate Your Speed and Endurance
Welcome to the Advanced 10K Training Plan, designed for experienced runners aiming to improve their race times and set new personal bests. This program includes advanced techniques, speed drills, and specialized workouts to push your limits, build endurance, and refine your skills for your next 10K.
This training plan is perfect for runners who have been consistently running at least 4-5 times per week for 50 to 60 minutes each session for at least one year. If you’re currently running less frequently or at a lower intensity, consider starting with the Intermediate 10K Plan or the Advanced 5K Plan before progressing to this advanced program.
Advanced 10K Training Plan
The advanced 10K 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:
“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 is designed for experienced runners who want to take their 10K performance to the next level. This plan emphasizes higher mileage and speed workouts, building on the foundation of the intermediate plan to target improved finish times and overall performance. It’s also ideal for 5K runners transitioning to the 10K distance with the goal of achieving fast finish times.
Spanning 10 weeks, the plan includes 5 training days per week, incorporating speed workouts, tempo runs, long runs, rest days, and cross-training. Running sessions are primarily structured around time rather than distance, which reduces the risk of injury, promotes faster recovery, and creates a more enjoyable training experience.
As you progress, the plan will gradually increase the duration of your runs, helping you become more comfortable with longer distances. The speed workouts focus on improving your pace and running efficiency, while the intensity of each session will gradually rise as the plan progresses.
Cross-training is highly recommended and integrated into the plan. Cross-training activities such as cycling, swimming, yoga, elliptical, or weightlifting are excellent for building strength, preventing injuries, and improving overall running efficiency—all of which contribute to achieving a faster 10K time.
How to Get Started?
Get started with the Advanced 10K Running Plan today! Purchase it for just $19.99 on Final Surge and digitally track your progress from start to finish.
This plan offers:
- Digital tracking to monitor your progress throughout the program.
- Sync workouts across devices like Garmin, Strava, and Polar.
- Complete workouts based on pace or heart rate zones.
- Cross-training recommendations for strength and injury prevention.
- Printable PDF version of the training plan for easy reference.
Ready to push your limits and achieve your 10K goals? Start the Advanced 10K Training Plan now and watch your performance soar!
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 Training Plan Preview:
The following is a snapshot of what to expect in your purchased Advanced 10K Training Plan.
