This 20-week 10K training plan not only includes stamina and speed workouts but uses my “”World’s Best 10K”” workout sequence to make sure you have the mental and physical strength to achieve your goal. I’ve had so much success with it and I think you’ll love the challenge across the plan. Before starting, you should be able to run 15 minutes on your regular runs and at least 30 minutes on your long runs.
Weekly mileage = 10-20 miles per week (16-32 kilometers per week)*
*based on an average training pace of 12:00 min/mi (7:30 min/km)
NOTE: Each run includes a range of duration/distance and pace so actual mileage may vary.
For each and every run, I’ll provide the exact pace range for each run/workout (integrated from the McMillan Running Calculator) and will advance the paces as you progress through the training plan so you are always optimally challenged. I’m also making your plan really flexible so it can flow with your life. You can easily move runs around based on your life schedule.
In addition to the run training, I’m also going to have you perform our strength training routine that syncs with your run training as well as my form drills to help you improve your running form and learn to run fast. These “”prehab”” programs are included with your plan and build you into a strong, supple, injury-resistant runner.
Runs/Week: 4. Key/Hard Workouts/Week: 1.
Need more weeks? Suggested Training Cycle:
-Base Training Plan: adds up to 8 weeks
-Hill Module: adds up to 6 weeks (opt.)
-Stamina Module: adds up to 6 weeks (opt.)
-10K Training Plan: 20 weeks