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Advanced 10,000m Training Plan. 16 weeks. (4-6.5 hrs/wk).

Browse More Plans

Advanced 10,000m Training Plan. 16 weeks. (4-6.5 hrs/wk).


Professional Running Coach Justin Roeder

All plans by this Coach


16 Weeks

Plan Description

This 16 week 10,000m training plan is built for the athlete looking to COMPETE in their next 10k track, road, or cross country race. This plan focuses on increasing athlete's running threshold and aerobic capacity to sustain an aggressive pace for 6.2 miles.

Athletes beginning this plan should be running at least 2-4 hours a week consistently before taking on this plan. This plan offers suggested volume throughout the week, but athletes can adjust it to their current level of fitness.

This training plan follows a 6 days on, 1 day rest model. Within the week the athlete will have 2 recovery days with drill, 2 key workout days, and 2 longer endurance days. Depending on the your current fitness and volume goals you could take that rest day completely off, possibly add in some cross training, or add an additional aerobic run.

This plan caters towards athletes looking for the ideal plan for their build up for their upcoming 10,000m "A" race. In addition, this plan is perfect for those athletes needing strength for a 5,000m race or possibly more speed before their upcoming 13.1 or 26.2 race.

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
05:12:00 01:25:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
05:12:00 01:25:00
Day Off
—— ——

Training Load By Week

IRONMAN Certified Coach Justin Roeder

Roeder Running and Triathlon Coaching

USA Triathlon Certified Coach

Ironman Certified Coach

Former USA Triathlon Elite ITU Athlete

I specialize in creating custom training plans for athletes of all ability levels looking to improve within the sports of swimming, biking and running. I have coached beginner runners looking to finish their first 5k, competitive Boston Marathon qualifiers, beginner triathletes, and countless Ironman finishers!

  • 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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