THIS PLAN

This 16 WEEK plan is a pure run training programme for 10K runners

ABILITY

'Athlete' (experienced) ability means you are a good runner consistently improving personal bests. Faster than many in the run leg. Consistently training, with good self discipline. You may be searching for more structure and insight, running at race effort / pace for longer and want to embrace ability-specific speed work. Regarded by your peers as 'useful' 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 44-50min (Around 4:24 to 5:00 per K | 7:05 to 8:04 per mile)

Female

Targeting an age graded flat 10K run between 46-52min (Around 4:36 to 5:12 per K | 7:25 to 8:22 per mile)

View other ability plans / durations 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 VO2 max speedwork and threshold building runs during the week. 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 plan 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. Looking to change up your training? Try an 8 week run boost. View all racestronger®CUSTOM modular plans and speed boosts here