10K RUN [16WK]
ABILITY: INTERMEDIATE
TRAINING METRIC: Threshold HR % / PACE
THIS PLAN
This 16 WEEK plan is a pure run training programme for 10K runners
ABILITY
'Intermediate' ability means you are a good runner consistently towards the front of the field overall and certainly a very strong runner within your age category and on a given day will be challenging for the top spots. You're likely a lifelong runner thus far and regard running as a way of life, not just a sport. You might be at a plateau or are searching for some training structure that's been race-honed and proven to maximise your potential. Regarded by your peers as 'quick to very quick' run wise. Use this description primarily to inform this plan's suitability for you. Translate and compare your run times with the age graded guide range below. Input your age here
Open / Male
Targeting an age graded flat 10K run between 38-44min (Around 3:48 to 4:24 per K | 6:08 to 7:06 per mile)
Female
Targeting an age graded flat 10K run between 41-46min (Around 4:06 to 4:36 per K | 6:37 to 7:25 per mile)
View other ability /duration plans and their run splits here
CONTENT
Av 3.5+hrs over 4 workouts/week
Fresh, different, highly rated and current. Many sessions pro derived. We follow strong-before-long, and fast-before-far principles. With just 16 weeks to race day we assume great base fitness and some speed already in place. You'll start race-specific training immediately, with challenging but achievable Loughborough and Leeds High Performance Centre (HPC) speedwork and threshold building runs during the week moving to endurance speedwork. Weekends blend easier endurance running with race pacing and hill reps. Plan includes run tests, race simulations, form integration runs, a one week race taper and flexible race week download schedule. Full S&C and free access to the world's most comprehensive racing and training content
PERSONALISED & PROVEN
All RUN plans follow a race-proven format based on your own endurance run test results in week one. The higher ability the plan, the more challenging the speedwork and race pace interval durations / rests. All TrainingPeaks workouts have built in progression challenge meaning that workouts keep pace with your improving fitness, thresholds and times
TIMING
Download this run module to MONDAY of the week you want your training to start
SPEED BOOSTS
Happy with your slower endurance training but could do with more speed?
View structured 8 week run speed boosts here
MULTISPORT ASPIRATIONS?
Ever wanted to try multisport but worried about your ability in bike or swim? Then use our racestronger®CUSTOM modular plans that allow you to combine different ability individual swim bike run disciplines together into one complete plan to suit you, the athlete, with no more compromise. Visit racestronger.com to view modular plans. Just looking to add spice to your running or change up your training why not try an 8 week run boost? View all racestronger®CUSTOM modular plans and speed boosts here.
Head Coach|Owner LovetriSwimwerkx Race Team
Founder racestronger.com online training plans
Ex GB Age Group athlete and Triathlon England Board Member. Head Coach and Coach Mentor [coach other coaches]
- Ironman certified
- BTF Level II Diploma
- Training Peaks LII
- Wattbike Power Trained
We support you in your goals, blending scientific based training proven at elite level around your work and personal life. You get fun effective functional training that delivers results.
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