10 Week - 10km PB Plan - Advanced | Extremely Detailed | Free Coach Support
10 Week - 10km PB Plan - Advanced | Extremely Detailed | Free Coach Support
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
10 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
10-Week Advanced 10K Training Plan
This 10-week plan is for experienced runners ready to push their limits. If you're aiming for a personal best, this plan is designed to get you there.
Key Features of the Plan
Starting with a base endurance week and a pace/heart rate test, the plan progressively improves your lactate threshold and VO2 max. You’ll encounter 3 to 5 sessions per week, with a variety of challenging workouts that build speed over longer distances, so you can smash your 10K PB. Sessions that can be swapped for club runs are advised each week, giving you social flexibility in your training.
10-Week Structured Progression
Our plan is divided into three blocks, each focusing on specific aspects of training:
Block 1 (Weeks 1-4): Base Endurance, Testing, and Race Pace
Build a solid endurance base while testing your fitness. This phase adapts your body to race pace and sets the foundation for faster running.
Block 2 (Weeks 5-8): Race Pacing and Speed Development
This block sharpens race pace and develops speed with intervals and tempo runs to make significant gains in performance.
Block 3 (Weeks 9-10): Tapering and Peaking
The final block tapers your training to peak on race day, consolidating your fitness and ensuring you’re fresh and ready.
Integration & Support
The plan integrates with smartwatches for live tracking, and you’ll have access to a full training calendar to monitor your progress. Sessions are based on your target paces, ensuring you’re working towards your specific goals. If you need assistance setting your target paces, feel free to leave your email when purchasing, and I’ll personally help guide you in setting them.
Additionally, you'll have my full support via email whenever it's needed. Whether it's questions about specific workouts, adjusting the plan, or needing motivation, I’m here to help you stay on track and achieve your goals.
About Me
I’m Chris, head coach at Efficient Endurance. With extensive experience coaching advanced runners, I’m committed to helping you achieve your goals.
Ready to Overcome Your Challenges?
This plan is designed for advanced runners ready to tackle their 10K with confidence. With clear guidance for each session, you’ll always know what you’re working on and why.
Let’s elevate your training and run with purpose!
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
x5
|
04:23:00 | 01:45:00 |
|
Other
x2
|
00:36:00 | 00:15:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:23:00 | 01:45:00 | |
|
|
00:36:00 | 00:15:00 |
Training Load By Week
This plan works best with the following fitness 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.
- 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.
Still have questions about this plan?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.