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10k for Time/Effort; 10 weeks; Intermediate to Advanced

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10k for Time/Effort; 10 weeks; Intermediate to Advanced

Author

Heather Jergensen

Length

10 Weeks

Plan Description

Welcome to the Runners Without Limits 10k Training plan for Intermediate to Advanced Runners. This 10 week program is designed to help you achieve a time-based goal, proof of time, or Personal Best.

When beginning this training plan, you should:
Be comfortable running 6 miles
Have experience with speed work.
Recommended: a 5k race for time and/or a previous 10k

Equipment needed:
Tracking Device: ie Garmin, Polar, Suunto, etc. that can track miles, time, and heart rate.
Foam Roller or other recovery device.
Resistance Bands for post-run strength.

What is included:
10 weeks of training leading up to your 10k.
Email Access to Coach Heather for questions at coachhj@runnerswithoutlimits.com.
Exclusive Videos for participants to include training tips, workout breakdowns, Runner's Strength Sessions, and FAQs.

Happy Running!

How it Works

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Workout and Analyze

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Track Your Progress

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Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
00:16:00 02:00:00
X-Train x2
—— ——
Day Off x2
—— ——
Strength x2
00:18:00 00:10:00
Workouts Per Week Weekly Average Longest Workout
Run
00:16:00 02:00:00
X-Train
—— ——
Day Off
—— ——
Strength
00:18:00 00:10:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices


  • 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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