Phil's Advanced 10K Plan + Email Access to Coach: 04 Weeks

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:21

A 10K plan for Advanced amateur runners.
Peak for your race with 5-7 workouts per week!

Why Buy From Us?
  • Detailed, flexible plan from respected coach/athlete Phil Mosley
  • EMAIL ACCESS for questions or help with your plan
  • Full help center & FAQ support
  • Re-use your plan multiple times, updates included free
  • Join 10,000+ athletes who train with me!

What Our Clients Say

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

More Testimonials >

Is This Plan For You?

This plan is designed to get you in peak shape for your Priority "A" 10K Race. Each week has 5-6 workouts, a strength session and a day off. A fitness test enables you to train at the correct intensity and track your progress. Workouts are measured in duration to avoid under or over training and can be exported to your compatible device (Garmin and more). You should already be running 5 times p/wk and able to run 70 mins non-stop. Guidance is provided for Heart Rate, Feel or Pace.Still not sure? We will happily switch your plan within 14 days of purchase.

Phil Mosley: Coach & Athlete

I have over 20 years of experience successfully helping amateur athletes surpass their goals, while making sure they have quality time available for family, friends and career. I started My Pro Coach to offer the world's most comprehensive range of training plans designed to help you enjoy the same success that my athletes and I have - at an affordable price.

Onboarding Emails: During the checkout process, you can check a box to share your email address with Coach Phil Mosley. This enables me to send you a series of 5 helpful emails to get you started. You can also reply to me if ever you need help.

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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 2
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 (45 secs in Z5, with 20 sec recoveries in Z1) 4 mins recovery in Z1,
8 x (45 secs in Z5, with 20 sec recoveries in Z1)

Warm Down:
10 mins in low Z2.

Sample Day 3
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 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
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 5
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 6
Aerobic Endurance With 10K Finish

Easy or steady run all in Z2. Finish the last 10 minutes in upper Z4.

Phil Mosley
My Pro Coach

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.