Advanced 10 km running program
This running program is for the hard core of 10K runners. With this advanced 10K running program you get a hard training program. You can expect to shave 1-4 minutes off your personal best in the 10 km distance.if you follow the program.
Who is an advanced 10 km program for?
I myself had used a slightly less advanced 10 km program to get down to 38 minutes on the legendary 10 km distance. I needed something more intense to get further here. I used this program.
I went from about 38 minutes for 10 km to about 36 minutes for 10 km in just 8 weeks. Without any injuries.
- You can run 10 km in less than 45 minutes with your current fitness level.
- You value quality training
- You follow the program – however, you are welcome to make small modifications.
Alternatively, you can take a look at one of the many other 10 km running programs.
Types of training used in the program
You will become familiar with the following training types:
- Interval training
- Tempo race
- Easy run
- Recovery run
Other 10 km running programs: Beginner at 10 km – Easy 10 km program
The running program itself
|
Day 1 |
Day 2 |
Day 3 |
Day 4 |
|
| Week 1 | 8x800m, p. 1 min + 4x200m, p. 1 min | 6 km tempo run | 4 km easy run | 10 km progressive |
| Week 2 | 4x2000m, p. 3 min + 3x500m, p. 3 minutes | 8 km tempo run | 4 km easy run | 13 km progressive |
| Week 3 | 10x400m, p. 2 min + 5x100m, p. 2 min | 2×4 km time trial | 4 km easy run | 16 km progressive |
| Week 4 | 3x2500m, p. 1 min + 3x600m, p. 1 min | 2×5 km tempo run | 4 km easy run | 10km test |
| Week 5 | 6x100m, p. 1 min + 3x300m, p. 1 min | 14 km recovery run | 4 km easy run | 8 km progressive |
| Week 6 | 3x2000m, p. 3 min + 4x800m, p. 3 minutes | 2×8 km tempo run | 4 km easy run | 12 km progressive |
| Week 7 | 10x600m, p. 2 min + 5x200m, p. 2 minutes | 2×6 km tempo run | 4 km easy run | 18 km progressive |
| Week 8 | 2x5000m, 1 min. | 12 km progressive run | 10 km |
If you have any questions about my version of a really good 10 km training program for advanced runners, please use the comments box below.