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Phil's Advanced 10K Plan (~6 hrs/wk) + Email Access to Coach: 08 Weeks


Phil Mosley + Free Email Coach Support (Rated 5.0/5). MyProCoach™

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8 Weeks

Plan Specs

running 10km advanced hr based pace based tss based

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Plan Description

A 10K Plan for Advanced Amateur Runners.
Peak for your best ever race!

Why Buy From Us?
  • Detailed, flexible plan from best selling coach Phil Mosley (800+ training plans and 20,000+ sold on TrainingPeaks)
  • EMAIL ACCESS for questions or help with your plan
  • Full help center & FAQ support
  • Re-use your plan multiple times, updates included free
  • CHOOSE from 55+ 10K running plans (6-40wks) for all levels of athletes & masters (browse them here!)
Over 150 5-Star Reviews and counting! ⭐️⭐️⭐️⭐️⭐️

"I'm already reaping huge gains. I'm running 5k's in just over 20 mins which is faster now at 40 yrs than when I was in my mid 20's!" Daniel Dragic, 2018

"I can’t tell you how much I’m enjoying the plan. It’s amazing to know what I’m doing weeks in advance!" Rachel Kjearsgaard, April 2018


Is This Plan For You?

Visit "Training for 10K Running" for more information. Key features include:
  • Progress from 5:30 to 6 hrs training p/wk
  • 5-6 runs, 2 strength sessions and 1 day off each week
  • Active recovery weeks are included
  • Regular fitness tests to track progress
  • Train using Pace, HR or RPE (Feel)
To start you should already be running 5x per week and able to jog for 65 mins. Watch a Series of 6 Short Videos from Phil about our plans:

Still not sure? We'll happily switch your plan free within 14 days.

  • Unlimited swaps between all of Phil's 800+ Plans
  • FREE TrainingPeaks Premium (discounts apply if you already have it)
  • Non-stop email coach support
All for one low monthly fee! Click here to view pricing & learn more >>

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Email Support:

Our Certified coaching team are on hand to answer any questions during the first use of your plan, plus a bonus 3 months after its completion. During checkout, please share your email so I can send you a series of 5 helpful emails.

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Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:13 hrs 1:20 hrs
—— ——
—— ——
0:29 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
4:13 hrs 1:20 hrs
—— ——
—— ——
0:29 hrs 0:40 hrs

Training Load By Week

Phil Mosley


I have 20 years experience of helping amateur athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As a parent who works for a living, I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends. This gives you the structure and consistency you need to continually improve.

Sample Day 1

Fitness Test: Threshold Pace and HR

This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks. 

Warm Up: 
5 mins in Z2 (easy/steady),
4 x (30 secs accelerating from Z2 to Z4 + 30 secs recoveries in Z1).

Main Set: 
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too. 

Warm Down:
5 mins in Z1 to Z2 (easy).

Sample Day 3

Aerobic Speed

These short intervals at your top end pace will boost your ability to utilise oxygen, improving your running efficiency.

Warm Up:
10 mins in Z2.
5 x (30 secs accelerating from Z2 to Z5 + 30 secs recoveries in Z1).

Main Set:
8 x (40 secs in Z5, with 20 sec recoveries in Z1) 4 mins recovery in Z1,
8 x (40 secs in Z5, with 20 sec recoveries in Z1)

Warm Down:
10 mins in low Z2.

Sample Day 3

Peak Phase 1: Strength and Conditioning #1

Please check the link below for full exercise instructions, progressions, alternatives and videos:

Whole Body Strength:
1. Squat: 3 x 12 (Exercise 1)
2. Reverse Lunge: 3 x 6 (Exercise 6)
3. Step Up: 3 x 10 (Exercise 7)
4. Bench Press: 2 x 12 (Exercise 14)
5. Tricep Kickback: 3 x 10 (Exercise 15)
6. Bird Dog: 3 x 8 (Exercise 18)
7. Lying Hip Abduction: 3 x 12 (Exercise 19)
8. Plank: 1 x 3 (Exercise 20)
9. Reverse Crunch: 3 x 12 (Exercise 26)

Flexibility: 10-15 minutes

1. 3 x 8 = 3 sets of 8 repetitions with a rest between sets.
2. Rests are 30 - 50 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

Sample Day 4

Aerobic Endurance

All in low to mid Z2. An easy run that can be done as a warm up to the Strength & Conditioning session that's planned for today.

Sample Day 5

10K Pace Efforts

This run is designed to simulate race day, including efforts at race pace with short recoveries. You will benefit both psychologically and physiologically.

Warm Up:
5 mins in Z2.
4 x (30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1).

Main Set:
4 x (9 mins in upper Z4 + 2 min recoveries in Z1).

Warm Down:
5 mins in low Z2.

Sample Day 6

Aerobic Endurance

All in low to mid Z2. This run should feel easy and you should be able to hold a conversation. These runs gradually build your endurance and increase your efficiency. All in low to mid Z2.

Sample Day 7

Aerobic Endurance With 10K Finish

With 10K Paced Finish:

Easy or steady run all in Z2. This is your long run and will gradually increase in duration. Finish the last 10 minutes in upper Z4.

This run will help you stay strong when the race feels the toughest. Doing this at the end of your long run in training will give you confidence to push for the finish on race day.

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