10K: Masters Advanced Plan 12 Weeks
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10K: Masters Advanced Plan 12 Weeks
Author
Bob Mittleman
All plans by this CoachLength
12 Weeks
Typical Week
1 Day Off, 5 Run, 1 X-Train
Longest Workout
6.2 miles
Plan Specs
running 10km advanced masters
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Summary
10K plan for the advanced Masters 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
Sample Day 1
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
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
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
40 to 50 minute easy run
Sample Day 6
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
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
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.