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10k advanced (10 weeks) - HR based

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Lindsay Zemba Leigh

All plans by this Coach
No Ratings

Length

10 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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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

The Advanced 10K plan is geared towards experienced 10K runners who are looking to improve their finish times. The Advanced 10K Run Program begins with runs of 45-60 minutes and builds to 60-90minutes. It includes a field test to set HR zones, endurance runs, speed work, cross-training, strength training, yoga, and rest days. The Advanced 10K Run Program is perfect for those who have been running at least 4 times per week for 50-60 minutes for at least one year and have run a 10K.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx4
3:15 hrs 1:30 hrs
Otherx3
0:18 hrs 0:45 hrs
Strengthx3
0:19 hrs 0:20 hrs
X-Trainx2
0:39 hrs 0:30 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
3:15 hrs 1:30 hrs
Other
0:18 hrs 0:45 hrs
Strength
0:19 hrs 0:20 hrs
X-Train
0:39 hrs 0:30 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Lindsay Leigh

No Limits Endurance Coaching

I have had a passion for fitness and endurance sports all my life and use this passion and knowledge to motivate athletes to be their best. I have a M.S. in Biology, I am a certified Strength and Conditioning Specialist through NSCA, USAT Level II Endurance Coach, Certified Yoga Instructor, and NESTA Nutrition Coach. I have experience coaching athletes of all levels – from beginner to expert, and distances – from sprint triathlons to Ironman, and from 5k to Ultramarathons.