Advanced Run 10k Training Plan
Training Plan Overview
The Advanced 10K Run Training Program is geared towards runners who have completed a 10K and want to improve their finish time. It incorporates four runs; two easy, one longer run, one speed workout, rest days and cross-training. The speed workouts focus on improving speed, fitness and efficiency in running. The gradual progression of endurance runs will allow you to run farther, more easily and the cross-training allows you to incorporate other activities you enjoy to complement your program. Cross-training activities can include cycling, yoga, swimming, elliptical or any activity that is not walking or running. The Advanced 10K Run Training Program is best suited for those who have been running at least 4-5 times per week for 50-75 minutes for at least 6 months.
Training Plan Mileage Chart
Weekly Overview
Click on a week number to see the daily descriptions for that week. Enter a race date below to customize the plan for an upcoming race. Once you've settled on a plan, drag this link to your bookmarks for easy reference. My 10k training plan
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 1 May 27 |
May 27 Easy Run 45 mins |
May 28 Cross-Train 45 mins |
May 29 Run 50 mins |
May 30 Cross-Train 45 mins |
May 31 Run 40 mins |
Jun 1 Endurance Run 60 mins |
Jun 2 Rest |
| Week 2 Jun 3 |
Jun 3 Easy Run 45 mins |
Jun 4 Cross-Train 45 mins |
Jun 5 Run 60 mins |
Jun 6 Cross-Train 45 mins |
Jun 7 Run 40 mins |
Jun 8 Endurance Run 60 mins |
Jun 9 Rest |
| Week 3 Jun 10 |
Jun 10 Easy Run 45 mins |
Jun 11 Cross-Train 45 mins |
Jun 12 Run 60 mins |
Jun 13 Cross-Train 45 mins |
Jun 14 Run 40 mins |
Jun 15 Endurance Run 70 mins |
Jun 16 Rest |
| Week 4 Jun 17 |
Jun 17 Easy Run 50 mins |
Jun 18 Cross-Train 45 mins |
Jun 19 Speed Run 56 mins |
Jun 20 Cross-Train 45 mins |
Jun 21 Run 45 mins |
Jun 22 Endurance Run 80 mins |
Jun 23 Rest |
| Week 5 Jun 24 |
Jun 24 Easy Run 50 mins |
Jun 25 Cross-Train 45 mins |
Jun 26 Speed Run 62 mins |
Jun 27 Cross-Train 45 mins |
Jun 28 Run 45 mins |
Jun 29 Endurance Run 90 mins |
Jun 30 Rest |
| Week 6 Jul 1 |
Jul 1 Easy Run 60 mins |
Jul 2 Cross-Train 45 mins |
Jul 3 Speed Run 50 mins |
Jul 4 Cross-Train 45 mins |
Jul 5 Run 40 mins |
Jul 6 Race Pace Run 60 mins |
Jul 7 Rest |
| Week 7 Jul 8 |
Jul 8 Easy Run 60 mins |
Jul 9 Cross-Train 45 mins |
Jul 10 Speed Run 56 mins |
Jul 11 Cross-Train 45 mins |
Jul 12 Run 45 mins |
Jul 13 Endurance Run 90 mins |
Jul 14 Rest |
| Week 8 Jul 15 |
Jul 15 Easy Run 60 mins |
Jul 16 Cross-Train 45 mins |
Jul 17 Speed Run 55 mins |
Jul 18 Cross-Train 45 mins |
Jul 19 Run 40 mins |
Jul 20 Race Pace Run 70 mins |
Jul 21 Rest |
| Week 9 Jul 22 |
Jul 22 Easy Run 45 mins |
Jul 23 Cross-Train 45 mins |
Jul 24 Speed Run 55 mins |
Jul 25 Cross-Train 45 mins |
Jul 26 Run 45 mins |
Jul 27 Endurance Run 60 mins |
Jul 28 Rest |
| Week 10 Jul 29 |
Jul 29 Easy Run 40 mins |
Jul 30 Rest |
Jul 31 Run 30 mins |
Aug 1 Rest |
Aug 2 Run 30 mins |
Aug 3 Run 20 mins |
Aug 4 10K Race! |
Disclaimer
WalkJogRun.net strongly recommends that you consult with your physician before beginning any exercise program. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge WalkJogRun.net from any and all claims or causes of action, known or unknown, arising out of WalkJogRun.net's training program.