10K Training Plan for Advanced Runners [FREE PDF]
This 10K training plan is intended for advanced runners looking to improve their 10K time. In this article, you can also download a PDF 10K training plan for advanced runners for FREE.
Before you start following the plan, it is recommended that you have already run at least one 10K.
The training plan includes 8 weeks of training with 5 training sessions per week. For better clarity, it is divided into three parts:
- 1-2 – Introductory – preparation for more intensive workouts
- 3-6 – Specific – intensive and specific workouts
- 7-8 – Taper – lower-volume training before the race
The fourth week is easier and serves to recover and adapt your body to stress.
If this 10K training plan seems too difficult for you, click here for an intermediate training plan.
Every runner is an individual for themself and each of us knows our body best. Therefore, adjust the training plan to your capabilities. If you feel tired, rest that day. However, don’t let a lack of discipline and motivation stop you from sticking to the plan and achieving your goal.
Below is an 8-week 10K training plan for advanced runners (in miles).
MON | TUE | WED | THU | FRI | SAT | SUN | |
---|---|---|---|---|---|---|---|
WEEK 1 | REST | EASY RUN 4mi | FARTLEK 40′ 10′ + 20′ (1′-1′) + 10′ | REST | EASY RUN 4mi | TEMPO 2 x 1mi, P 2′ | LONG RUN 5mi |
WEEK 2 | REST | EASY RUN 4mi | FARTLEK 40′ 10′ + 20′ (2′-1′) + 10′ | REST | EASY RUN 4mi | TEMPO 2.5mi | LONG RUN 6mi |
WEEK 3 | REST | EASY RUN 4mi + 3 x 100m strides | INTERVALS 6 x 800m, P 2′ | REST | EASY RUN 4mi | TEMPO 2 x 1.5mi, P 3′ | LONG RUN 7mi |
WEEK 4 | REST | EASY RUN 4mi | FARTLEK 42′ 10′ + 1′-2′-3′-4′-3′-2′-1′ with 2′ light jogging in between + 10′ | REST | EASY RUN 4mi | TEMPO 2 x 1.2mi, P 3′ | LONG RUN 6mi |
WEEK 5 | REST | EASY RUN 4mi + 3 x 100m strides | INTERVALS 12 x 400m, P 1′ | REST | EASY RUN 4mi | TEMPO 3mi | LONG RUN 7mi |
WEEK 6 | REST | EASY RUN 4mi + 3 x 100m strides | INTERVALS 6 x 1000m, P 2′ | REST | EASY RUN 4mi | TEMPO 3 x 1.2mi, P 3′ | LONG RUN 8mi |
WEEK 7 | REST | EASY RUN 4mi + 3 x 100m strides | INTERVALS 10 x 500m, P 1′ | REST | EASY RUN 4mi | TEMPO 4 x 1mi, P 2′ | LONG RUN 5mi |
WEEK 8 | REST | EASY RUN 4mi or REST | INTERVALS 3 x 1000m at race pace, P 2′ | REST | REST | EASY RUN 2.5mi + 3 x 100m strides | RACE |
Below is an 8-week 10K training plan for advanced runners (in kilometers).
MON | TUE | WED | THU | FRI | SAT | SUN | |
---|---|---|---|---|---|---|---|
WEEK 1 | REST | EASY RUN 6 km | FARTLEK 40′ 10′ + 20′ (1′-1′) + 10′ | REST | EASY RUN 6 km | TEMPO 2 x 1,5 km, P 2′ | LONG RUN 8 km |
WEEK 2 | REST | EASY RUN 6 km | FARTLEK 40′ 10′ + 20′ (2′-1′) + 10′ | REST | EASY RUN 6 km | TEMPO 4 km | LONG RUN 10 km |
WEEK 3 | REST | EASY RUN 6 km + 3 x 100m strides | INTERVALS 6 x 800m, P 2′ | REST | EASY RUN 6 km | TEMPO 2 x 2,5 km, P 3′ | LONG RUN 12 km |
WEEK 4 | REST | EASY RUN 6 km | FARTLEK 42′ 10′ + 1′-2′-3′-4′-3′-2′-1′ with 2′ light jogging in between + 10′ | REST | EASY RUN 6 km | TEMPO 2 x 2 km, P 3′ | LONG RUN 10 km |
WEEK 5 | REST | EASY RUN 6 km + 3 x 100m strides | INTERVALS 12 x 400m, P 1′ | REST | EASY RUN 6 km | TEMPO 5 km | LONG RUN 12 km |
WEEK 6 | REST | EASY RUN 6 km + 3 x 100m strides | INTERVALS 6 x 1000m, P 2′ | REST | EASY RUN 6 km | TEMPO 3 x 2 km, P 3′ | LONG RUN 14 km |
WEEK 7 | REST | EASY RUN 6 km + 3 x 100m strides | INTERVALS 10 x 500m, P 1′ | REST | EASY RUN 6 km | TEMPO 4 x 1,5 km, P 2′ | LONG RUN 8 km |
WEEK 8 | REST | EASY RUN 6 km or REST | INTERVALS 3 x 1000m at race pace, P 2′ | REST | REST | EASY RUN 4 km + 3 x 100m strides | RACE |
Download FREE 10K training plan for advanced runners
Structured 10K training plan for advanced runners
10K training plan for advanced runners includes a combination of different types of training: easy run, fartlek, interval, tempo run, long run, and strength training.
EASY RUN
Goal: it serves as a warm-up before a particular workout, as a cooldown after training, or for recovery, as a separate workout
Warm-up: if you are doing an easy run as a separate workout, for warm-up do mobility exercises and dynamic stretches
Cooldown: if you are doing an easy run as a separate workout, for cool-down do static stretching exercises
Pace: run by feel at a light intensity, you should feel comfortable and relaxed while running
Tip
You can’t run too slow when you jog, just too fast. A common mistake runners make is running too fast on days when they should be doing low-intensity workouts.
FARTLEK
Goal: improve speed and endurance, make it easier to overcome the changes in pace during the race
Warm-up: 10 minutes of light, continuous running, without stopping, moving on to the main part of training
Cooldown: 10 minutes of light jogging, static stretching exercises
Pace: run by feel, without tracking your pace. Listen to your body. The pace varies from slow running up to 70% of your maximum speed. Run fast sections at a faster but controlled pace, at about 70% of your maximum, and run slow sections at an easy pace to recover and prepare yourself for a faster section.
Example: FARTLEK 40’= 10′ + 20′ (2′-2′) + 10′
- 40′–total duration of fartlek is 40 minutes
- 10′ –10 minutes of warm-up running at a light intensity
- 20′ (2′-2′) – 20 minutes are the part in which you alternate between fast and slow sections, that is, 2 minutes of faster running followed by 1 minute of slower running
- 10′ – 10 minutes of light jogging (cooldown)
Read more: What is Fartlek? (12 Creative Fartlek Training Examples)
INTERVALS
Goal: improve endurance and speed endurance, running economy, the body’s ability to break down lactic acid (increase the lactate threshold), and develop a sense of pace
Warm-up: 10 minutes of light jogging, mobility exercises and dynamic stretches, running drills – 2 x 40m (ankling and high knees), 3x 60m strides
Cooldown: 10 minutes of light jogging, static stretching exercises
Pace: run 400m and 500m intervals at 5K race pace, and the 800m and 1000m intervals at 10K race pace
Example: INTERVALS 6 x 800 m, P 2′
Warm up as directed. Rest. Then run a total of 6 intervals of 800m. After each interval, there is a break of 2 minutes of standing still. After you finish the main part of the workout, continue jogging (cool down according to the instructions).
TEMPO RUN
Goal: teaches your body to handle more lactic acid, improves endurance, improves running economy, delays tired legs, increases tolerance to discomfort, and helps control emotions when it becomes difficult
Warm-up: 1mi of light jogging
Cooldown: 1mi of light jogging
Pace: comfortably hard, a pace at which you can run for about 60 minutes
Example: TEMPO RUNS 2 x 1.5mi, P 3′
- Warm up as directed. Rest. Then run a total of 2 intervals of 1.5 miles each. After each interval, there is a break of 3 minutes of standing still. After you finish the main part of the workout, continue jogging (cool down according to the instructions).
Example: TEMPO RUNS 3mi
- Warm up according to the instructions and, without stopping, move on to the main part of the workout, that is, 3 miles of running at the set pace. After the main part of the training has been done in continuity, do a cooldown according to the instructions.
LONG RUN
Goal: improve endurance, builds your self-confidence and mental strength
Warm-up: mobility exercises and dynamic stretches
Cooldown: static stretching exercises
Pace: conversational pace, a pace at which you feel comfortable and are able to talk
Read more: What is Considered a Long Run? (5 Long Run Examples)
STRIDES
Strides are gradual accelerations over distances between 60 and 100 meters. In this training plan, you will do them after light jogging or as a part of the warm-up before interval training.
Goal: developing speed and improving your running technique
Pace: they are performed at a pace that ranges from very light to 90% of your maximum speed
Read more: What Are Running Strides And How To Do Them?
STRENGTH TRAINING
In addition to running, add strength training. By strengthening the entire body, you will reduce your risk of injury, improve strength and stability, correct muscle imbalances, and therefore become faster.
Do strength training at least twice a week on days that suit you best.
Research has shown that it is optimal to do strength training 2 to 3 times a week over the course of 8 to 12 weeks to improve the running capabilities of more advanced middle- and long-distance runners.
During the last two weeks of training (weeks 7 and 8), avoid strength training so that you are rested before the start of the race.
See strength training with all exercises in the article Strength Training for Runners (Top 19 Workout Exercises).
REST DAY
For progress, in addition to diversity, rest is also important. Don’t neglect your rest days, no matter how good you feel.
Tip
Adequate recovery is just as important as training. More training does not mean faster progress but, on the contrary, a greater risk of injury and overtraining.
10K training plan for advanced runners (PDF)
Matea Matošević
Hi, I’m Matea! I’m an Olympic Marathon Runner, founder, and writer behind OLYRUN.com. On this site, I provide help in the form of my knowledge and experience to all who love running and active living. Read more…