Training Plan
Elite 10k (13 Weeks)

This training schedule is designed for a high level athlete. The person using this may be looking to qualify for a certain track meet or even a high level road race. 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 76 miles per week and peaks at 88 miles per week.

The plan comes with a structured workout feature and day to day pace guidance based on your goal time.

 

Only $29.95

Sample Week of Training

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 - WU 3 miles

Warm up 3 miles

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

Planned: 3.0 mi

Run - 5x1 mile @ 10k pace

5x1 mile @ 10k pace with 1/2 mile jog recovery

Planned: 7.5 mi

Run - CD 3 miles

Cool down 3 miles

Planned: 3.0 mi

Run - Easy 10 miles

10 miles @ your easy pace

Planned: 10.0 mi

Strength Training - 6x10 to 15 secs

6x10 to 15 seconds fast. Full recovery between each. Can do during last part of run or at 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 - WU 3 miles

Warm up 3 miles

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

Planned: 3.0 mi

Run - 2x3 miles @ goal 1/2 pace

2x3 miles @ goal 1/2 pace with 1 mile jog recovery

Planned: 7.0 mi

Run - CD 3 miles

Cool down 3 miles

Planned: 3.0 mi

Run - Easy 10 miles

10 miles @ your easy pace

Planned: 10.0 mi

Strength Training - 6x10 to 15 secs

6x10 to 15 seconds fast. Full recovery between each. Can do during last part of run or at end of run.

Run - Long 18 miles

18 miles with majority in your long run pace range.

Planned: 18.0 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.

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