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10k advanced (10 weeks) - HR based

Author

Lindsay Zemba Leigh

All plans by this Coach
No Ratings

Length

10 Weeks

Plan Specs

running 10km advanced

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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.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:15 hrs 1:30 hrs
0:18 hrs 0:45 hrs
0:19 hrs 0:20 hrs
0:39 hrs 0:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
3:15 hrs 1:30 hrs
0:18 hrs 0:45 hrs
0:19 hrs 0:20 hrs
0:39 hrs 0:30 hrs
—— ——

Training Load By Week


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.

Sample Day 1

0:05:00
Functional Warm Up

Perform 10 reps of each move to activate your legs and core. Once you're comfortable with this warmup, it shouldn't take more than 5 min.
1. 4-way lunges - Start in a split squat, knees held at 90 degrees. Hold your arms up in a W, pulling your shoulder blades down and back. Use glutei to stabilize the movements. Keep your R knee steady over your foot. Repeat each on the left side. 1. Lean your body forward over your front leg, then squeeze your glutei to pull back up. 2. Rotate while stabilizing your hips. 3. Rock your torso. 4. Pulse your hips up and down 3 inches. 
https://www.youtube.com/watch?v=7IxNIdwtKGA
2. Good Mornings - Stand with your weight on your heels, toes pointed slightly out and knees soft. Pull your shoulder blades down and together. Lean forward, pushing your hips back, then return to standing.
3. Glute Step-Backs (curtsy) - Step back with L leg crossing behind your right. Drop you left knee to the ground. Pressing thru your R heel return to standing. Repeat on other side.
4. Calf Raises, 3 ways - Lean into wall, putting weight on elbows. With feet pointed straight ahead lift heels. Repeat with feet pointed in 30 degrees and again, turned out to 45 degrees.

Sample Day 1

0:50:00
46TSS
Steady base with strides (hr;structured)

WARM UP
Light cardio warm up, such as walk/jog or core work. Dynamic stretches.
---
MAIN
Take the first 10-15 minutes to warm up easy into the run. (as you need). Then, run at a steady, zone 2 effort.
-
In the final 5 minutes, do 6 x 20 second strides*, with 30 second easy jogs between.

Sample Day 3

0:05:00
Functional Warm Up

Perform 10 reps of each move to activate your legs and core. Once you're comfortable with this warmup, it shouldn't take more than 5 min.
1. 4-way lunges - Start in a split squat, knees held at 90 degrees. Hold your arms up in a W, pulling your shoulder blades down and back. Use glutei to stabilize the movements. Keep your R knee steady over your foot. Repeat each on the left side. 1. Lean your body forward over your front leg, then squeeze your glutei to pull back up. 2. Rotate while stabilizing your hips. 3. Rock your torso. 4. Pulse your hips up and down 3 inches. 
https://www.youtube.com/watch?v=7IxNIdwtKGA
2. Good Mornings - Stand with your weight on your heels, toes pointed slightly out and knees soft. Pull your shoulder blades down and together. Lean forward, pushing your hips back, then return to standing.
3. Glute Step-Backs (curtsy) - Step back with L leg crossing behind your right. Drop you left knee to the ground. Pressing thru your R heel return to standing. Repeat on other side.
4. Calf Raises, 3 ways - Lean into wall, putting weight on elbows. With feet pointed straight ahead lift heels. Repeat with feet pointed in 30 degrees and again, turned out to 45 degrees.

Sample Day 3

0:45:00
60.6TSS
Run HR Calculation (20 minute)

*Please be sure to read the description and pre-activity comments fully before starting.

This may be done as a 5k race if you prefer.
----
WARM UP
Run10 minutes easy, building to steady
----
5 x 20 second strides, followed by 40 seconds easy jog between. (*a stride is a quick burst of speed, where you accelerate for the first part, maintain almost max speed for the middle and gradually decelerate for the remainder. You should concentrate on good form and fast feet)
----
20 minute TT
Immediately following the warmup, you will run for 20 minutes at the fastest pace you can sustain for this duration. This should be about 80-90% of your max effort. It will be hard. Stay strong!
It is better to find the rhythm in the first few minutes and make sure the effort is sustainable than it is to start off too hard and fade.
Hit the lap timer when you start and end this segment.
----
COOL DOWN
Walk or jog EASY for 10 minutes
----
In your log:
- Upload the HR file from your Garmin
- In the post-activity comments, note your rate of perceived exertion for the 20 minute segment
- Include any additional comments and feelings about the test you think will be helpful.

Sample Day 3

0:18:00
Yoga post-run

https://www.youtube.com/watch?v=nzCMptGGZt8

Sample Day 4

0:30:00
Crosstrain or rest

Sample Day 5

0:45:00
41.7TSS
Steady base run with drills (1)

WARM UP
You can do some light core or dynamic stretches to warm up.
Complete 2 x 30 seconds, with 30 seconds rest of each drill.
---
MAIN
Take the first 10-15 minutes to warm up easy into the run. (as you need). Then, run at a steady, zone 2 effort. As you run, think about the different elements of your form that the drills focused on.
---
AFTER
Stretch

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