10K Advanced

This is a training plan designed for experienced runners who regularly compete in 10K and further races and want to improve on their times. For those of you looking to compete for the first time, it is advised to follow the alternative 10K plan.

This plan includes interval running as explained in the 5K plan as well as strength training which is previously explained in the above 10K link. An addition in this schedule is tempo runs. A tempo run is essentially split in to three different sections as you initially build up slowly until reaching near 'peak' race speed during the middle of your run before slowing back down for an easier finish. This is a continuous and gradual run where your fastest pace does not have to last for anymore than a few minutes.

Also introduced in this plan are those runs on Saturday which include 'pace'. 3 pace of a 6 mile run means 3 of those 6 miles should be ran at race pace, i.e quicker. This may be difficult to judge without sufficient technology which is where our TomTom watches can come in handy! 

On Sundays, brackets are often used to illustrate how much of your run should be at race pace. A 3/1 run advises you to run the first 3/4's at a comfortable pace before picking it up for the final quarter to your race pace.

As always, this training plan is just a guide and can be changed to suit your routine, ability and needs.

Feeling confident? Check out our road runners to propel you that bit further...

WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
1 3 m run + strength 30 min tempo run 6 x 400 mile pace 3 m run + strength Rest or 3 m 5 m total, 2 pace 6 m run
2 3 m run + strength 40 min tempo run 7 x 400 mile pace 4 m run + strength Rest or 3 m 5 m total, 2 pace 7 m run
3 3 m run + strength 50 min tempo run 8 x 400 mile pace 5 m run + strength Rest or 3 m 5 m total, 3 pace 8 m run (3/1)
4 3 m run + strength 30 min tempo run 9 x 400 mile pace 3 m run + strength Rest or 3 m Rest 5K Race
5 3 m run + strength 50 min tempo run 10 x 400 mile pace 6 m run + strength Rest or 3 m 6 m total, 3 pace 8 m run (3/1)
6 3 m run + strength 30 min tempo run 11 x 400 mile pace 3 m run + strength Rest or 3 m Rest 8K Race
7 3 m run + strength 60 min tempo run 12 x 400 mile pace 6 m run + strength Rest or 3 m 6 m total, 3 pace 10 m run (3/1)
8 3 m run + strength 30 min tempo run 6 x 400 mile pace 3 m run Rest or 1-3 m Rest 10K Race