10KM ADVANCED TRAINING PLAN

Training Load By Week
Training Load By Week

10KM – Advanced; Goal Time: 35 min–33 min
Maximum Distance Per Week: 31-41 miles

• Ideal for runners who have been running 5 or 6 days a week on a regular basis for a minimum of 12-16 months. These runners should be comfortable racing the 5KM and 10KM distances and should routinely incorporate speed work into their training. This plan is designed for runners seeking significant PRs in the 10KM distance and who are transitioning to the half marathon.

Sample Day 1
11mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 8mi @ 6:44 to 7:53, cool down none: Total distance= 11mi

Sample Day 8
11mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 8mi @ 6:44 to 7:53, cool down none: Total distance= 11mi

Sample Day 15
12mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 9mi @ 6:44 to 7:53, cool down none: Total distance= 12mi

Sample Day 22
12mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 9mi @ 6:44 to 7:53, cool down none: Total distance= 12mi

Sample Day 29
13mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 10mi @ 6:44 to 7:53, cool down none: Total distance= 13mi

Sample Day 36
14mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 11mi @ 6:44 to 7:53, cool down none: Total distance= 14mi

Sample Day 43
13mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 10mi @ 6:44 to 7:53, cool down none: Total distance= 13mi

Wilson Komen
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coach kiprunning

A competitive runner himself, Wilson Komen brings nearly a decade of experience to his coaching. He sees it as his mission to help all of his runners—new and experienced alike—maintain healthy, consistent training regimens that will lead to rewarding racing experiences.

Coach Wilson Komen is certified by the Road Runners Club of America.