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Phil's Advanced 10K Plan for MASTERS (~6 hrs/wk) + Email Access to Coach: 06 Weeks

Author

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

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Length

6 Weeks

Plan Specs

running 10km advanced masters hr based pace based tss based

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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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Plan Description



Expertly Designed for Advanced Masters (40+) 10K Runners.
Achieve your best ever race-fitness!


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 running 5k's faster now at 40 years old than when I was in high school and in my mid 20's." Daniel Dragic, Feb 2018

"I have to say, I’m absolutely loving the variation in the training and really enjoying the different sets." Caroline Ellis, August 2013


Read more >>

Is This Plan For You?

Read "Why Use A Masters Plan" for more about this plan. Key features:
  • Progress with 6 hrs training p/wk. The 3rd week is active recovery.
  • 5-6 runs, 1 strength session and 1 or 2 days off each week.
  • Fitness test included, train using HR, Feel or Pace.
  • Workouts are compatible with Garmin and many more devices.
To start this plan you should be able to run for 70 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 >>

A Recognised Expert, As Featured On:



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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Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:02 hrs 1:20 hrs
—— ——
0:26 hrs 0:40 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
4:02 hrs 1:20 hrs
—— ——
0:26 hrs 0:40 hrs
—— ——

Phil Mosley

MyProCoach™

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

0:44:00
72.9TSS
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

1:10:00
89.4TSS
Aerobic Endurance

All in low to mid Z2. These runs are to be done slowly. They will gradually build your endurance and increase your efficiency. If you do them faster, you'll increase your injury risk for no real benefit.

Sample Day 4

0:30:00
37.5TSS
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 4

0:40:00
Peak Phase 1: Strength and Conditioning #1

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

https://www.myprocoach.net/wp-content/uploads/SC-Running.pdf

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

Notes:
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 5

1:03:00
94.8TSS
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

0:45:00
56.8TSS
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

1:10:00
97.9TSS
Aerobic Endurance With 10K Finish

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

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