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10K : Advanced Plan: 12 Weeks

Author

Bob Mittleman

All plans by this Coach
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Length

12 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

10K plan for the advanced runner. A little bit of everything is in the program to get you ready for race day. If you are looking for a personal best, trying to get to the next level or have plateaued, then this plan is for you.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:27 hrs 1:39 hrs
—— ——
0:03 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
4:27 hrs 1:39 hrs
—— ——
0:03 hrs 0:40 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Bob Mittleman

Run Bob Run

Coaching Plans for Full Marathon, Half Marathon, Road Racing/X Country (any distance) and Track (any distance)

Monthly and Quarterly Plans from basic to advanced. From plan only packages to a plan, e-mail and monthly call package.

Sample Day 1

0:40:00
Easy day

An easy run of 40 to 50 minutes. Easy means not pushing it. We tend to go for it for every workout. Treat easy days as recovery days and it will take you far.

Sample Day 2

0:45:00
45 minute run with pick ups

10 minute warm up followed by 10 x 30 seconds pick ups. Pace is 5k goal pace. Recovery is 90 seconds of easy running.

Sample Day 3

0:50:00
Hill repeats

20 minute Warm-Up. Followed by Hill Repeats: 6 to 8 times on a moderately sloped hill at 5k effort or harder lasting 60 to 75 seconds. If on treadmill, 4% to 6% grade. Recovery is jog down hill. Get heart rate under control. Cool down is 10 to 15 minutes.

Sample Day 5

0:40:00
Easy run

40 to 50 minute easy run

Sample Day 6

1:20:00
Long Run

80 to 90 minutes of a steady run. If you have it in you, pick up the pace the last 10 minutes.

Sample Day 8

0:50:00
One minute pick ups

15 minute warm up followed by 10 x 1 minute at 5K pace with a one minute jog recovery. 15 minute cool down

Sample Day 9

0:40:00
Easy day

An easy run of 40 to 50 minutes. Easy means not pushing it. We tend to go for it for every workout. Treat easy days as recovery days and it will take you far.

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