Training Plan
Metric: 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 - 13 KM Easy

13 KM easy run

Planned: 13.0 km

Strength Training

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

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

Run - 3 km Warm Up

Dynamic Warm up
3k Jog
Drills

the faster your workout is, the more you want to put into your warm up. For marathon tempos, you might just do the first part of the dynamic warm up, the warm up jog, and then progress into the workout. For anything faster, I encourage you to do the drills, too (after the jog). These help improve form and bridge the gap between no running and fast running, thus reducing risk of injury. https://www.dropbox.com/s/3e2q5rw0t66j63n/LHR%20Dynamic%20Warmup.pdf?dl=0

Planned: 3.0 km

Run - 6x800 @ 5k pace

6x800 @ 5k pace with 400 jog recovery

Planned: 7.5 km

Run - 3 km Cool down

3 km cool down jog at your recovery to easy pace

Planned: 3.0 km

Run - 13 KM Easy

13 KM easy run

Planned: 13.0 km

Strength Training - 4x 10 to 15 seconds FAST

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

Run - 13 KM Easy

13 KM easy run

Planned: 13.0 km

Strength Training

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

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

Run - 3 km Warm Up

Dynamic Warm up
3k Jog
Drills

the faster your workout is, the more you want to put into your warm up. For marathon tempos, you might just do the first part of the dynamic warm up, the warm up jog, and then progress into the workout. For anything faster, I encourage you to do the drills, too (after the jog). These help improve form and bridge the gap between no running and fast running, thus reducing risk of injury. https://www.dropbox.com/s/3e2q5rw0t66j63n/LHR%20Dynamic%20Warmup.pdf?dl=0

Planned: 3.0 km

Run - 5x1600 @ LT

5x1600 at LT pace with 800 jog recovery.

Planned: 12.0 km

Run - 3 km Cool down

3 km cool down jog at your recovery to easy pace

Planned: 3.0 km

Run - 13 KM Easy

13 KM easy run

Planned: 13.0 km

Strength Training - 4x 10 to 15 seconds FAST

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

Run - 25 km Long

25 km long run. Start at an easy pace and then can progress into the moderate and long run paces.

Planned: 25.0 km


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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