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

Includes Structured Workouts

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

Learn More about Structured Workouts.


Simon Brooker

All plans by this Coach


12 Weeks

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

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


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.


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.


Not sure which level is right for you? Review the which plan is right for me page to find the best fit here 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.


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.


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

Alternatively you can email me on if you have any questions

Enjoy your program and happy training

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
04:16:00 01:15:00
Strength x2
00:22:00 00:15:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
04:16:00 01:15:00
00:22:00 00:15:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

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.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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