Training Plans 10K Advanced

Training Plans • 10K Advanced 01

Training Plans 10K Advanced
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

Week 1
Sunday Monday Tuesday Wed. Thursday Friday Saturday
16-23 km: 13 km. Interval Training: 13 km. 13 km. 8 km. 8 km tempo run at
Long distance run at a 4x 1 km at 20 seconds Long distance run at a 6x 100M strides. Long distance run at a 30 seconds slower than
conversational pace. faster than 10K race conversational pace. conversational pace. current 5k pace.
pace.

Take 5 minutes of slow

jogging in between each
km.

Notes:

Training Plans • 10K Advanced • Week 1 02

Training Plans 10K Advanced
Week 1
Week 2 Week 3 Week 4 Week 5 Week 6

Week 2
Sunday Monday Tuesday Wed. Thursday Friday Saturday
16-23 km: 13 km. Interval Training: 13-16 km. 13 km. 8 km. 8 km tempo run at
Long distance run at a 7x 800M with a 400M Long distance run at a 6x 100M strides. Long distance run at a 30 seconds slower than
conversational pace. jog inbetween. conversational pace. conversational pace. current 5k pace.

Pace: 20 seconds faster

than 10K race pace.

Notes:

Training Plans • 10K Advanced • Week 2 03

Training Plans 10K Advanced
Week 1 Week 2
Week 3 Week 4 Week 5 Week 6

Week 3
Sunday Monday Tuesday Wed. Thursday Friday Saturday
16-22.5 km: 13 km. Interval Training: 13-16 km. 13 km. 11 km. 8 km tempo run at
Long distance run at a 4x 400M hard. Long distance run at a 6x 100M strides. Long distance run at a 20 seconds slower than
conversational pace. 2x 400M jog. conversational pace. conversational pace. current 5k pace.

3x 400M hard.
2x 400M jog.

2x 400M hard.
1x 400M jog.

1x 400M hard.

Notes:

Training Plans • 10K Advanced • Week 3 04

Training Plans 10K Advanced
Week 1 Week 2 Week 3
Week 4 Week 5 Week 6

Week 4
Sunday Monday Tuesday Wed. Thursday Friday Saturday
19-23 km: 13 km. Interval Training: 13-16 km. 13 km. 11 km. 8 km tempo run at
Long distance run at a 4x 2 km. Long distance run at a 6x 100M strides. Long distance run at a 15 seconds slower than
conversational pace. conversational pace. conversational pace. current 5k pace.
(6 km total) Jog 4-5
minutes between each
km. Increase pace with
each km.

Notes:

Training Plans • 10K Advanced • Week 4 05

Training Plans 10K Advanced
Week 1 Week 2 Week 3 Week 4
Week 5 Week 6

Week 5
Sunday Monday Tuesday Wed. Thursday Friday Saturday
13-19 km: 8 km. Interval Training: 9.5-13 km. 11 km. 8 km. Interval Training:
Long distance run at a 10x 400M with 400M Long distance run at a Long distance run at a Long distance run at a 6x 800M at 5K race pace.
conversational pace. jog recovery. conversational pace. conversational pace. conversational pace.
1x 400M jog between
Race is in 2 weeks. each.

Notes:

Training Plans • 10K Advanced • Week 5 06

Training Plans 10K Advanced
Week 1 Week 2 Week 3 Week 4 Week 5
Week 6

Week 6
Sunday Monday Tuesday Wed. Thursday Friday Saturday
13 km: 8 km. Interval Training: 8 km. Day off. 6 km, easy. Run your race!
Long distance run at a 8x 400M hard. Long distance run at a
conversational pace. conversational pace.
200M recovery jog
between each 400M.

Notes:

Training Plans • 10K Advanced • Week 6 06