10k for Time/Effort; 10 weeks; Intermediate to Advanced
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.
Exclusive Videos for participants to include training tips, workout breakdowns, Runner's Strength Sessions, and FAQs.
Coach support is no longer available with this plan.
Happy Running!
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.
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 | |
|---|---|---|---|
|
|
00:16:00 | 02:00:00 | |
|
|
—— | —— | |
|
|
—— | —— | |
|
|
00:18:00 | 00:10:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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.
15% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.
$106.24 USD for the first year, billed yearly.