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.
Email justinroeder@yahoo.com to see if this plan is for you!
Justin offers expert coaching for runners and triathletes of all levels, from beginners to elite performers. He provides 1-on-1 coaching, creating custom training plans that take into account an individual's athletic history, injuries, work demands, and family responsibilities.
With certifications from USA Triathlon, IRONMAN, & TrainingPeaks, Justin is proficient at guiding athletes in swimming, biking, & running.