10k Training Plan - Advanced Training Plan

This program is designed for runners who have already completed the 10K distance multiple times and are now focused on setting a time goal to improve their personal best (PB). It’s also ideal for marathon or half marathon runners looking to complete a speed-focused block of training to elevate their 10K performance. The first week introduces interval workouts, so we recommend that runners first take 1-2 rest weeks, followed by 2-3 weeks of easy mileage building up to 25-30 miles. This gradual buildup ensures you’re fully prepared to tackle the more intense portions of the plan. Additionally, the plan includes hill workouts to enhance strength and speed. Please note that access to hill repeats is necessary, as hill training is a core component of this program. Plan Details: Duration: 16 weeks Longest Run: 13 miles Mileage Range: 26 miles to 45 miles per week Weekly Structure: 2 interval workouts (speed-focused sessions) 1 easy long run (building endurance) 3 easy runs (maintaining consistency) 1 rest day This plan is built to improve both speed and endurance, combining interval training, long runs, and hill workouts to help you break through your current 10K limits.