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Level 2 10K Plan, 10 weeks


Alissa Anderson

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10 Weeks

Plan Specs

running 10km

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Plan Description

This 10 - week 10K plan is a moderate volume plan. On most weeks there are 4 runs per week, plus two days of crosstraining. Monday is the rest day, and Tuesday is designed as a track workout day. Thursdays are usually tempo (steady state) runs. Long runs are on Sundays; the longest run on the plan is 10 miles.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:59 hrs 1:40 hrs
2:04 hrs 1:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
3:59 hrs 1:40 hrs
2:04 hrs 1:30 hrs
—— ——

Training Load By Week

Alissa Anderson

Anderson Precision Coaching

There are no short cuts to achieving your goals, but with guidance from Anderson Precision Coaching, you can ensure that you train as efficiently and effectively as possible to achieve your goals. Owner, USAT Coach, and SFG Kettlebell Instructor Alissa Anderson helps endurance athletes and health-seekers alike improve their quality of movement and unlock their athletic potential. Keep doing what you love for life and do it better! Train smarter!

Sample Day 1

Anaerobic Hill Reps

Warm up at least 20 min.
Include 5 x 2 min. very hard (3k effort, zone 5a) up a gradual incline (4%). Jog/walk recover back down the hill.

Sample Day 2


Endurance Swim or Bike

Sample Day 3

Progression Run, last 15 min. moderate

Run in zone 2 (comfortable pace). Last 05 minutes your effort should be moderate, or zone 3, up a gradual hill if possible.

Sample Day 4

Easy Run, plus hill sprints

Run in zones 1-2 for 20 minutes
4 x 8 second hill sprints (100% effort) up a steep, 8% grade hill. Recover completely between reps.
zones 1-2 for remainder of time

Sample Day 5


Saturdays are crosstraining for you triathletes. Go for a long bike ride (feel free to ride longer than 1.5 hours), or if you are primarily a runner, put in some easy miles.

Sample Day 6

Long Run, easy pace, + accelerations

Within an easy long run (zones 1-2), insert 4 - 6 x 20 second accelerations.

Sample Day 8

Heart Rate Zone Testing

Dynamic w/u
10 minutes building pace
Time trial: This is a 30 minute time trial, as fast a pace as you can hold for the entire 30 minutes. Ten minutes into the time trial, you will hit your lap button. At the end of the thirty minutes you will give the coach your average heart rate for the second lap (last 20 minutes), and your average pace (if you have a GPS) for the entire run.

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