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City of Oaks Marathon Training Plans Advanced 10k
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Training Plan: Advanced 10k (13 Weeks)

About This Training Plan

The Advanced 10k training schedule is designed for the competitive runner looking to race well over the course of a racing season, but more importantly, run fast! This is a 13 week, 10k specific training schedule with a focus on racing a few times at the end of the training block (either 5k or 10k, with your final goal race being a 10k). This plan starts at 57 miles per week and peaks at 67 miles per week.

This plan includes the Hansons Coaching Training Packet which outlines the philosophy of your training plan and details the various types of workouts you will be doing during your training. This packet contains a race equivalency chart to help you determine correct training paces for your workouts and also includes a dynamic warm up and form drill routine that can be incorporated into your training. In addition to the digital copy of the plan in your training log, a PDF version of the plan is also included.

Who Should Do This Plan

You should be comfortable running 7 days a week and be able to handle running between 50 and 60 miles a week before starting this plan. This plan is for experienced runners who like to race.

Sample Week Of Training

Run

  • Easy 8 Miles
  • +6 Strides after the run

Run - Speed Intervals

  • 3 Mile Warm Up
  • 8 x 200m @ Mile Pace with 400m jog rest
  • 3 Mile Cool Down

Run

  • Easy 8 Miles

Run - 10k Pace

  • 2 Mile Warm Up
  • 4 Miles @ 10k Pace
  • 2 Mile Cool Down

Run

  • Easy 8 Miles

Run

  • Easy 8 Miles
  • +6 Strides after the run

Run - Long Run

  • 16 Mile Long Run

How It Works

When you purchase a City of Oaks Marathon training plan, your plan will automatically get loaded into the Final Surge training calendar. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.

Plan Designed By Coach Luke Humphrey

Luke Humphrey is a professional runner as a member of the Hanson’s-Brooks Distance Project (marathon PR of 2:14) and is also owner of Hansons Coaching Services. Since 2006, Hansons Coaching Services has helped thousands of runners reach their goals. In 2012, Luke published the book Hanson’s Marathon Method, outlining the famous training methods of Kevin and Keith Hanson.

Luke has a B.A.A. and M.S. in Exercise Science as well as being a Certified Clinical Exercise Specialist.

As a professional runner with the Hanson’s Brooks Distance Project, Luke is a 2-time Olympic Trials marathon qualifier (2008 & 2012). In addition, Luke has finished 12th overall at the Chicago Marathon and 11th overall at both the New York City and Boston marathons, including a 5th overall placing at the Rock n’ Roll San Diego Marathon.