The pace varies from slow running up to 70% of your maximum speed. Pace: run by feel, without tracking your pace. Warm-up: 10 minutes of light, continuous running, without stopping, moving on to the main part of trainingĬooldown: 10 minutes of light jogging, static stretching exercises Goal: improve speed and endurance, make it easier to overcome the changes in pace during the race A common mistake runners make is running too fast on days when they should be doing low-intensity workouts. Tip You can’t run too slow when you jog, just too fast. Pace: run by feel at a light intensity, you should feel comfortable and relaxed while running Warm-up: if you are doing an easy run as a separate workout, for warm-up do mobility exercises and dynamic stretchesĬooldown: if you are doing an easy run as a separate workout, for cool-down do static stretching exercises Goal: it serves as a warm-up before a particular workout, as a cooldown after training, or for recovery, as a separate workout Structured 10K training plan for advanced runnersġ0K training plan for advanced runners includes a combination of different types of training: easy run, fartlek, interval, tempo run, long run, and strength training. However, don’t let a lack of discipline and motivation stop you from sticking to the plan and achieving your goal.īelow is an 8-week 10K training plan for advanced runners (in miles).ġ0′ + 1′-2′-3′-4′-3′-2′-1′ with 2′ light jogging in between + 10′īelow is an 8-week 10K training plan for advanced runners (in kilometers).ĭownload FREE 10K training plan for advanced runners
Therefore, adjust the training plan to your capabilities. If this 10K training plan seems too difficult for you, click here for an intermediate training plan.Įvery runner is an individual for themself and each of us knows our body best. The fourth week is easier and serves to recover and adapt your body to stress. 7-8 – Taper – lower-volume training before the race.3-6 – Specific – intensive and specific workouts.1-2 – Introductory – preparation for more intensive workouts.For better clarity, it is divided into three parts: The training plan includes 8 weeks of training with 5 training sessions per week.
In this article, you can also download a PDF 10K training plan for advanced runners for FREE.īefore you start following the plan, it is recommended that you have already run at least one 10K. This 10K training plan is intended for advanced runners looking to improve their 10K time.
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