Training Plan
Advanced 10k (13 Weeks)

The Advanced 10k training schedule is designed for the competitive runner looking to race well over the course of a racing season, but more importantly, run fast! This is a 13 week, 10k specific training schedule with a focus on racing a few times at the end of the training block (either 5k or 10k, with your final goal race being a 10k). This plan starts at 57 miles per week and peaks at 67 miles per week.

Plan includes structured workout feature and daily pace guidance based on your goal.

 

Only $29.95

Sample Week of Training

Run - Easy 6 miles

Easy 6 miles at your easy pace

Planned: 6.0 mi

Strength Training

https://www.dropbox.com/s/6leie83t3wfndmy/HCScoreroutine.pdf?dl=0

To watch in action: http://youtu.be/vSYar-i1bYI

Run - WU 2 miles

warm up 2 miles

Consider:
https://www.dropbox.com/s/9pb1yu26r6jt0q5/HansonDynamicwarmup%20%283%29.pdf?dl=0

Planned: 2.0 mi

Run - 12x400 @ 5k pace

12x400 meters at 5k pace with 400 meter jog recovery

Planned: 6.0 mi

Run - CD 2 miles

Cool down 2 miles

Planned: 2.0 mi

Run - Easy 8 miles

8 miles at your easy pace

Planned: 8.0 mi

Strength Training - 4x 10 to 15 seconds FAST

Recover fully between each. Do at the end of run.

Run - Easy 10 miles

10 miles @ your easy pace

Planned: 10.0 mi

Strength Training

https://www.dropbox.com/s/6leie83t3wfndmy/HCScoreroutine.pdf?dl=0

To watch in action: http://youtu.be/vSYar-i1bYI

Run - Easy 8 miles

8 miles at your easy pace

Planned: 8.0 mi

Strength Training - 4x 10 to 15 seconds FAST

Recover fully between each. Do at the end of run.

Run - WU 2 miles

warm up 2 miles

Consider:
https://www.dropbox.com/s/9pb1yu26r6jt0q5/HansonDynamicwarmup%20%283%29.pdf?dl=0

Planned: 2.0 mi

Run - 2-1-2

2 mile @ 1/2 pace
1/2 mile jog
1 mile @ LT
1/2 mile jog
2 mile @ 10k to 1/2 pace

Planned: 6.0 mi

Run - CD 2 miles

Cool down 2 miles

Planned: 2.0 mi

Run - Easy 8 miles

8 miles at your easy pace

Planned: 8.0 mi


How It Works

When you purchase this training plan, your plan will automatically get loaded into the Final Surge training calendar for you to use as many times as you want. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.

Other 10k Plans

Plan Name Level # Weeks Price  
Beginner 10k 12 Week 12 weeks $29.95 PreviewBuy
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Metric: Advanced 10k 12 Week 13 weeks $29.95 PreviewBuy
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Metric: Elite 10k 12 Week 13 weeks $29.95 PreviewBuy
Just Finish 10k 14 Week 14 weeks $29.95 PreviewBuy