This 9-week training plan provides a schedule for advanced 10K training. It includes key terms like tempo, recovery pace, warm-up/cool-down, and rest. The plan consists of weekly schedules detailing specific workouts and distances for Monday through Sunday, aimed at gradually increasing difficulty to prepare for a 10K race goal.
This 9-week training plan provides a schedule for advanced 10K training. It includes key terms like tempo, recovery pace, warm-up/cool-down, and rest. The plan consists of weekly schedules detailing specific workouts and distances for Monday through Sunday, aimed at gradually increasing difficulty to prepare for a 10K race goal.
This 9-week training plan provides a schedule for advanced 10K training. It includes key terms like tempo, recovery pace, warm-up/cool-down, and rest. The plan consists of weekly schedules detailing specific workouts and distances for Monday through Sunday, aimed at gradually increasing difficulty to prepare for a 10K race goal.
This 9-week training plan provides a schedule for advanced 10K training. It includes key terms like tempo, recovery pace, warm-up/cool-down, and rest. The plan consists of weekly schedules detailing specific workouts and distances for Monday through Sunday, aimed at gradually increasing difficulty to prepare for a 10K race goal.
STEP 1 Use the Hansons Training Pace Calculator to fill in the following paces. You’ll reference these paces for your weekly workouts. This will help you get the most out of each workout, and ensure that your training hits the right zones so you don’t go too easy, or too hard. __________ : Your goal finish time __________ : Your goal pace (GP) __________ : Long Run __________ : 5k pace (for workouts)
BRUSH UP ON YOUR RUNNER LINGO
STEP 2 TEMPO: It should be hard to hold a conversation at this speed, but still a pace you could hold for 45– 60 minutes if necessary.
RECOVERY PACE: Easy jogging in-between hard, fast intervals; no prescribed speed, just keep moving.
WARM-UP/COOL-DOWN: Easy jogging and a few shorter, faster intervals to get your body ready for a workout, and easy jogging to recover once you’re done.
REST OR CROSS-TRAIN: Total rest, or doing a non-running activity such as weights, yoga, cycling, etc.
NOTATION: In these training plans, minutes and seconds are noted using quotations marks: minutes are denoted using by single quotation marks, and seconds denoted by double quotation marks. (3’ = 3 minutes, 45” = 45 seconds)
START TRAINING STEP 3 NOTE: For all Tues/Thurs workouts, include 2 miles warm up, 2 miles cool down 10K · ADVANCED 9-WEEK TRAINING PLAN
MON TUE WED THU FRI SAT SUN
6 “up/down” miles 5 x 1’ hills Rest WEEK 1 4 miles easy Jog down in 90” 4 miles easy Alternate: Up miles at tempo pace, 3 miles easy Long run: 90’ or easy cross-train for recovery Down miles at moderate effort
3 x 1’ hard / 1’ easy 5 x 1 tempo miles Rest WEEK 2 5 miles easy 5 x 1’ hills 5 miles easy 60” recovery 4 miles easy Long run: 90’ or easy cross-train 3 x 30” hard / 90” easy
3 x 2’ hard / 1’ easy 7-mile
progressive tempo Long run: Rest WEEK 3 6 miles easy 2 x 90/60/30” hills 6 miles easy Start moderate and 5 miles easy 1 hour and 40 minutes or easy cross-train 3 x 1’ hard / 1’ easy cut down 5” each mile
8-mile aerobic tempo
3 x 3’ hard / 90” easy tempo pace +20” Rest Long run: Rest WEEK 4 4 miles easy 6 x 45” hills 4 miles easy 4 x 100m hard with or 3 miles easy 1 hour and 45 minutes or easy cross-train 3’ recovery 10K · ADVANCED 9-WEEK TRAINING PLAN
MON TUE WED THU FRI SAT SUN
12 x 600m at Goal Pace 3 x 3/2/1’ hills Rest with equal rest WEEK 5 6 miles easy 6 miles easy Increasing effort as the 4 miles easy Long run: 90’ or easy cross-train Pick up speed intervals get shorter throughout workout
6 x 1k 2 x 2-mile tempo at 10k +5” pace w/ 3’ rest between with 2’ rest Long run: Rest WEEK 6 7 miles easy 8 x 400m 6 miles easy 1 mile tempo 4 miles easy 1 hour and 45 minutes or easy cross-train at 5k pace 3 x 150m hard with 90” rest w/ 4’ recovery
6 x 800m at 5k pace 8-mile
then 250m even faster progressive tempo Long run: Rest WEEK 7 7 miles easy 1’ recovery after 800, 6 miles easy Start moderate and 5 miles easy 1 hour and 45 minutes or easy cross-train 4’ recovery after 250 cut down 5” each mile
2 x 3000/1600/1200/ 800/400/200m 70’ run as you feel Rest WEEK 8 7 miles easy 9 x 100m quick 7 miles easy Rest 4’/3’/2’/2’/2’/2’ 6 miles easy Long run: 90’ or easy cross-train Start at tempo pace -15” and get steadily faster 10K · ADVANCED 9-WEEK TRAINING PLAN
MON TUE WED THU FRI SAT SUN
3-mile tempo 6 x 400m at GP Pre-race
w/ 4’ recovery w/ 60” rest Rest shakeout: WEEK 9 5 miles easy 6 x 400m (200m at 5 miles easy 4 x 150m hard or 4 miles easy 3 miles RACE DAY!
5k pace, 200m easy) w/ walk back for recovery 3 x 150m at GP
