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RomeroPerf - 16 Week 10km Plan - Advanced (Reuseable)

Browse More Plans

RomeroPerf - 16 Week 10km Plan - Advanced (Reuseable)


Rebecca Romero - Olympic Gold Medallist & Clive Boulton

All plans by this Coach


16 Weeks

Plan Description

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OVERVIEW - This is a 16 week 10km plan that starts with a base phase, the plan is aimed at the advanced athlete looking to make a step forward, the plan starts at 35miles per week and peaks at 50miles. The plan includes a number of weeks where there is the requirement for the athlete to complete two sessions per day, a couple of days per week for approximately 2/3 of the programme. The plan also includes one Activation and Resilience session per week and one Strength session for the first 10 weeks.

WHAT IS THIS TRAINING PLAN FOR - This plan is a high-level performance plan geared towards those seeking a strong 10km race performance sub 35min (Men) and sub 39min (Women)

WHO IS THIS TRAINING PLAN FOR -Invariably those embarking on this plan will have a strong running background and will have spent a some time in the sport and will be experienced in racing road or cross-country. They will be ambitious in their 10km race goal and be prepared to commit time and effort to being the best athlete they can be.

NOTE: The plan also includes instructional videos for the Activation and Resilience, and Strength sessions 

CALL: If requested the plan can also include 2 x 30-40min video calls, the first at the beginning of the plan and the second at the athletes request as they work through the plan.

PlanAvg Hours / weekMax Hours / weekRace Time AspirationLink


2:22 hrs

3:14 hrs

46 - 51mins



4:31 hrs

5:39 hrs

39 - 45mins



5:47 hrs

7:39 hrs

32 - 38mins


Sample Week

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
05:18:00 01:45:00
Strength x1
00:32:00 00:40:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
05:18:00 01:45:00
00:32:00 00:40:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

Romero Performance

Romero Performance

Romero Performance offers rower, triathletes and cyclists of all abilities the opportunity to achieve their dreams, and learn from one of the most unique sports persons in the world. Programmes are based upon the principles that Rebecca has used during her time in both the British Olympic Rowing and Cycling Teams. (Two of the most successful sports teams in the sporting world). These experiences and techniques allowed Rebecca to train herself and qualify for the Hawaii Ironman in 2012.

  • 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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