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Looking to Improve Your 10K Time?


Moving Forward

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5 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

You have been running for awhile, you (and your body) feel great. You want to improve your 10K time, but want to be reasonable with your time each week. This plan's focus is the higher intensity with some 1/2 mile intervals along with some steady state miles as well. Using the RPE as your guide will help you achieve higher levels of fitness for race day. This is plan is not an overdistance approach to improving your time.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Day Offx4
1:30 hrs 0:30 hrs
0:06 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
Day Off
1:30 hrs 0:30 hrs
0:06 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Matthew Bryan Parks

Moving Forward - Triathlon and Endurance Coaching

At Moving Forward, we like to focus on the most individualized approach with each of our athletes. We focus on three key components to your athletic success:

  • Technique improvement with any of the disciplines (swimming, biking, running, Nordic skiing, etc.)
  • Performance Testing: Time Trials, Functional Threshold Power and Power Profiling
  • Highly individualized training plans - updated weekly

All of our athletes are given individualized training plans and sessions. No two athletes are alike.