RUN 10K [16WK]
ABILITY: ADVANCED (ft very challenging speedwork)
TRAINING METRIC: Threshold HR % / PACE
THIS PLAN
This 16 WEEK plan is a run training programme for 10K runners
ABILITY
'Advanced' HP means you are a great runner consistently challenging for age group podiums or high overall race positions. You're talented, consistent, high compliance in your training and wanting those marginal 1% gains. You research widely, know your strengths and weaknesses inside-out and are an efficient and economic runner. You've probably run throughout your life and know your way around a track. Regarded by your peers as very fast.
HP Speedwork includes elite track work and is very taxing, you must be very fit, uninjured, under 30 and have a 'can-do' mindset. Use this description primarily to inform this plan's suitability for you . View that plan and other abilities / durations including run splits here!
Open / Male
Targeting an age graded flat 10K run between 32-sub 38min (Around 3:12 to 3:48 per K | 5:09 to 6:08 per mile)
Female
Targeting an age graded flat 10K run between 36-39min (Around 3:36 to 3:54 per K | 5:48 to 6:17 per mile)
Translate and compare your run times with the age graded guide range above. Input your age 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. Race-specific training starts immediately, speedwork uses your 400, 800 and 1500m pb/pr pace for track intervals. You'll progress onto longer endurance speedwork. Midweek is cross threshold and endurance. Weekends feature race pacing and hill work intervals. Includes race simulations, 'form' runs, one week taper and flexible race week 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 and speedwork 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. 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
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.
lovetri.com|swimwerkx.com