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10k Training Plans

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Training Plans   >  10k Training Plans  > Advanced Run 10k Training Plan

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.

Follow this plan on your iPhone, iPad or iPod touch with alerts each day to help you complete the program showing routes each day. Learn more about the WalkJogRun Training App.

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

Race Date:
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1
Mar 18
Mar 18
Easy Run
45 mins
Mar 19
Cross-Train
45 mins
Mar 20
Run
50 mins
Mar 21
Cross-Train
45 mins
Mar 22
Run
40 mins
Mar 23
Endurance Run
60 mins
Mar 24
Rest
Week 2
Mar 25
Mar 25
Easy Run
45 mins
Mar 26
Cross-Train
45 mins
Mar 27
Run
60 mins
Mar 28
Cross-Train
45 mins
Mar 29
Run
40 mins
Mar 30
Endurance Run
60 mins
Mar 31
Rest
Week 3
Apr 1
Apr 1
Easy Run
45 mins
Apr 2
Cross-Train
45 mins
Apr 3
Run
60 mins
Apr 4
Cross-Train
45 mins
Apr 5
Run
40 mins
Apr 6
Endurance Run
70 mins
Apr 7
Rest
Week 4
Apr 8
Apr 8
Easy Run
50 mins
Apr 9
Cross-Train
45 mins
Apr 10
Speed Run
56 mins
Apr 11
Cross-Train
45 mins
Apr 12
Run
45 mins
Apr 13
Endurance Run
80 mins
Apr 14
Rest
Week 5
Apr 15
Apr 15
Easy Run
50 mins
Apr 16
Cross-Train
45 mins
Apr 17
Speed Run
62 mins
Apr 18
Cross-Train
45 mins
Apr 19
Run
45 mins
Apr 20
Endurance Run
90 mins
Apr 21
Rest
Week 6
Apr 22
Apr 22
Easy Run
60 mins
Apr 23
Cross-Train
45 mins
Apr 24
Speed Run
50 mins
Apr 25
Cross-Train
45 mins
Apr 26
Run
40 mins
Apr 27
Race Pace Run
60 mins
Apr 28
Rest
Week 7
Apr 29
Apr 29
Easy Run
60 mins
Apr 30
Cross-Train
45 mins
May 1
Speed Run
56 mins
May 2
Cross-Train
45 mins
May 3
Run
45 mins
May 4
Endurance Run
90 mins
May 5
Rest
Week 8
May 6
May 6
Easy Run
60 mins
May 7
Cross-Train
45 mins
May 8
Speed Run
55 mins
May 9
Cross-Train
45 mins
May 10
Run
40 mins
May 11
Race Pace Run
70 mins
May 12
Rest
Week 9
May 13
May 13
Easy Run
45 mins
May 14
Cross-Train
45 mins
May 15
Speed Run
55 mins
May 16
Cross-Train
45 mins
May 17
Run
45 mins
May 18
Endurance Run
60 mins
May 19
Rest
Week 10
May 20
May 20
Easy Run
40 mins
May 21
Rest
May 22
Run
30 mins
May 23
Rest
May 24
Run
30 mins
May 25
Run
20 mins
May 26
10K Race!

Warning

Based on your selected race date you should have started training on Mar 18, 2012. If you didn't you shouldn't start this training plan without consulting a coach. Unless you've been working out at a level consistent with the scheduled workouts so far you risk injury or death by following the training plan.

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.