10K Training Plan - Level 9
Matt FitzgeraldAll plans by this Coach
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The Cutting-Edge Runner 10K Training Plan, Level 9, is recommended for runners who want to complete a successful 10K race in 9 to 12 weeks and whose current fitness level allows them to run about 6 times per week, 40 to 70 minutes per run. You should also have recent experience with high-intensity workouts such as speed intervals and tempo runs before starting this plan.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 6 runs per week, plus 2 optional strength workouts per week and an optional cross-training workout. It begins with a weekly total of 4 hours and 26 minutes of running and builds up to 5 hours and 51 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. Learn more about the PZI system here: https://www.trainingpeaks.com/blog/using-pace-zone-index-pzi/ The PZI table that you will use to determine your zones based on a race race or time-trial performance is attached to the first workout in the plan itself.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:40 to 0:45 minutes done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 2:00 done mainly at Moderate Aerobic pace
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Short Intervals (2): Runs featuring 60- to 90-second intervals at Speed pace (Pace Zone 10) separated by longer, 3-minute jogging recoveries
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Mixed Intervals: Runs featuring a mix of short and long intervals run in a variety of Pace Zones.
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|5:02 hrs||2:00 hrs|
|0:38 hrs||0:19 hrs|
|0:36 hrs||0:40 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||5:02 hrs||2:00 hrs|
||0:38 hrs||0:19 hrs|
||0:36 hrs||0:40 hrs|