Advanced 10K Training

Welcome to the Advanced 10K Training Program. Congratulations on trying to really compete in one of these races. Competing in a 10K can be fun. and depending on what race you are running, sometimes there is not a lot of competition in the competitive area. This program is designed to get you on track and in shape to finish a 10K race in 34-40 minutes for men and 38-44 minutes for women. The schedule below peaks at around 45 miles per week. The get even quicker, we will work even more on your race speed through speed workouts that I will explain below. You are going to need some dedication, but if you are up for it, this more advanced training will get you running those miles even quicker.

Your training will consist of Race Pace, Fartlek Training, Speed Training and Hill Training. Any run not marked as a race pace should be run at an easy pace - 1-2 minutes behind your race pace.

Fartlek Training should include 1 mile of warm up and 1 mile of cool down on top of the suggested mileage for that day. Your speed training will consist of runs marked Fast Speed. On these days you should train at 10s-15s faster than your race pace.

Shorts hills can range anywhere from 150-200 yards long and should be done at your race pace. Longer hills can range anywhere from 400-600 yards.

Any thing marked 4x440 means performing four 440m stretches at given pace. You can take a 30s-1 min. break or jog between your 440 sets and a 1-2 minute break or jog between your 880 sets.

Pre-training Schedule:

Before running the advanced 10K program, you should be able to train on the following program for 4-5 weeks without too much discomfort. If you find yourself having trouble with this pre-training program, stick with it a few extra weeks before attempting to start the advanced program.

Mon: Off Tues: 5M Wed: 4M Thur: 6M Fri: 5M Sat: 4M Sun: 7M

Here's the 12-week Advanced 10K Training Routine:

Remember to drink plenty of water a few days before your run to keep yourself well hydrated. Eat complex carbs a few hours before your race with 8 ounces of water to make sure you are ready to go the day of your race.

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