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RUN L3 Advanced 10k Plan - 12 Weeks (6 days/week) | SB Coaching

Author

Simon Brooker

All plans by this Coach

Length

12 Weeks

Plan Specs

running 10km intermediate advanced pace based

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.

Still have questions about this plan?

Plan Description

Welcome to your 12 week 10km training plan designed for Beginner or Intermediate Athletes which includes structured workouts for you to follow.

TARGET ATHLETE

This plan is for runners who are ready to take their training load up a notch or two in order to improve their 10k time. Before you begin the plan, build your training to running at least 5x per week, including some short efforts at moderate and high intensities and some easy runs of at least 13km, and are doing aerobic exercise (runs and nonimpact cross-training) 5x per week.

THIS A LIFETIME PLAN

All purchased plans become a permanent part of your TrainingPeaks plan library. You can start, stop, and reuse the plan as often as you like, beginning or ending at any point in the plan.

Please seek individual medical advice if you have any pre existing injuries prior to starting this program.

LEVEL GUARANTEE

Not sure which level is right for you? Review the which plan is right for me page to find the best fit here https://www.simonbrookercoaching.com/news/which-plan-is-right-for-me and if you find that the level you have selected is too hard or too easy for you, simply contact me for a complimentary switch to a different level within the same distance.

100% STRUCTURED WORKOUTS

Each workout can be exported to a supported device, which will automatically guide you through the session with duration, lap, and intensity prompts. Workouts do not have to be exported to be performed effectively, as the descriptions provide all the information to successfully complete the workout.

These runs are designed around your RPE or THRESHOLD pace, it’s important to keep your efforts relatively easy in training unless specifically called for in the workout.

SUPPORT

You can get in touch with me at www.simonbrookercoaching.com if you would like a more personalised program or connect with me on Instagram or Facebook via @simonbrookercoaching

Alternatively you can email me on sgbrooker@outlook.com if you have any questions

Enjoy your program and happy training



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:15 hrs 1:15 hrs
0:22 hrs 0:15 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
4:15 hrs 1:15 hrs
0:22 hrs 0:15 hrs
—— ——

Simon Brooker

Simon Brooker Coaching

Whether you are looking at completing your first running or multisport event or are a seasoned athlete, I can work with you to help you achieve your goals through smart programming individualized to your goals and around your personal commitments.

If you are a more seasoned athlete I can also offer personalised individual event specific programs.

For those athletes based in Brisbane, Australia I can also can offer running form analysis or 1 on 1 sessions as required.

Sample Day 1

0:45:00
52.8TSS
Easy Run

Head out for an easy 45 Minute Easy Run at a pace which you could have a conversation with someone.

Sample Day 2

0:45:00
52.8TSS
Easy Run

Head out for an easy 45 Minute Easy Run at a pace which you could have a conversation with someone.

Sample Day 3

0:45:00
52.8TSS
Easy Run

Head out for an easy 45 Minute Easy Run at a pace which you could have a conversation with someone.

Sample Day 4

0:30:00
34.8TSS
Running Drills

Start off with a 10 Minute Easy Run at a relaxed, conversation pace.

Before you start the body of the session, complete some dynamic stretching.
1. 10 Hamstring Swings on each leg
2. 10 Walking Lunges on each leg
3. 15 Standing Calf Raises on each leg

Mark out approximately a 20 metre flat area for you to complete your drills. Complete each drill twice, walking back for recovery.

1. Walking High-Knees - This drill is a relaxed running action, where you walk forward, raising your one leg to 90 degrees and extend up on to the balls of your feet on the other. It should feel like a slow, exaggerated running motion.

2. A-Skip - This drill takes the motion completed in the first drill and adds a skip. So as you are bring your knee up on one leg, skip and land on the other before switching to the other leg. It

3. Scissors - This drill involves running with no knee bend, without leaning backwards. It should feel fast and you should focus on small steps.

4. Fast High Knees - This drill may be a combination of "High Knee" and "Butt Kick" drills you have done in the past. You should bring your heel to your bottom whilst bring your knee up. It will feel a little funny at first, but this is how our body to should move when we are running fast.

Now lets put these drills into practice! Complete 4 fast running strides over 50 metres at a fast but relaxed pace, where you focus on good running arms. Your arms shouldn't cross your body and your elbows should punch back, driving your body forward.

Finish off this technical session with a 10 minute easy run.

Sample Day 6

0:40:00
52.77TSS
Intervals - Mona Fartlek

Classic interval session, equal parts hard/easy Good warm up 90 sec HARD 90 sec EASY x2 60 sec HARD 60 sec EASY x4 30 sec HARD 30 sec EASY x4 15 sec HARD 15 sec EASY x4 Good Cool down

Sample Day 7

1:00:00
70.9TSS
Long Run

Up to 60 Minute Long Run at a relaxed, conversation pace.

Sample Day 8

0:45:00
52.8TSS
Easy Run

Head out for an easy 45 Minute Easy Run at a pace which you could have a conversation with someone.

$29.95 - Buy Now