Training Plan: Experienced 10k (8 Weeks)
About This Training Plan
The 10k Experienced 8-week training plan is designed for the runner who has completed many 10k races and looks to improve upon a personal best. This plan places a special emphasis on a steady progression of mileage while touching on several different types of workouts ranging from anaerobic threshold repeats, to hill strides, to VO2 max repeats at race pace coupled with various sessions that focus on speed work. Weekly mileage will start at 35 miles per week and peak at 46 before tapering in preparation for race day.In addition there are some recovery runs and cross training days that will allow you to unload your legs and aid in adaptation to building fitness.
*This plan makes use of the Workout Intensity Calculator built into Final Surge to help you determine your proper training paces for each type of workout. This ensures that you will get the greatest benefit from your training.
Who Should Do This Plan
This plan is for anyone who has already completed this distance and is looking to improve. We recommend that you are already used to running at least 6 times a week before beginning this training plan. If you want to add different elements to your training in preparation for running a personal best, then this is the plan for you!Sample Week Of Training
Easy Run - 6 miles
- Complete run at 30-45 seconds slower than Long Run pace.
Warm Up
- 5 minutes easy jog
- Stretch
2k Repeats
- 4 x 2,000 meters (with pick-ups*) w/4 min. rest between intervals
- First 2,000 meter interval at Tempo Pace. Each successive interval 15 seconds faster than previous.
- *Insert an increase in pace during the last 200 meters of each 1,000 meter segment. (i.e. from 800 to 1,000 meters and 1,800 to 2,000 meters of each interval)
Cool Down
- 10 minutes easy jog
- Stretch
Easy Run - 5 miles
- Complete run at 30-45 seconds slower than Long Run pace.
Cross Training - Bike/Swim/Weights
- Choose an alternate form of training to unload the legs from aerobic activity (45 minutes).
Stretch/Recover
- Foam roll IT Band, quadriceps, hamstrings, calves, hip flexors, and glute muscles and spend extra time on . Stretch these muscles and spend extra time on sore areas. Icing sore areas can also speed recovery but should not be overused (2x/day for 12 minutes is sufficient).
Easy Run - 3 miles
- Complete run at 30-45 seconds slower than Long Run pace.
Run - Strides
- 8 x 100 meters (Mile Race pace)
- 1 minute rest between strides
Cool Down
- 15 minutes easy jog
- Stretch
Long Run - 8 miles
- Complete at Long Run Pace
Easy Run - 5 miles
- Judge pace according to how the legs feel on that day.
Stretch/Recover
- Foam roll IT Band, quadriceps, hamstrings, calves, hip flexors, and glute muscles and spend extra time on . Stretch these muscles and spend extra time on sore areas. Icing sore areas can also speed recovery but should not be overused (2x/day for 12 minutes is sufficient).
How It Works
When you purchase a Race 13.1 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 Logan Roberts
Logan Roberts enters his second year on the coaching staff at the University of North Carolina, where he works primarily with the cross country squad and middle distance runners. During Roberts' first year at UNC, the men's cross country team reached the NCAA Division I Cross Country Championships for just the second time in 21 years after placing second at the 2013 ACC Cross Country Championships. Roberts earned the USATF Level 1 coaching certification in February of 2013 and credits Arthur Lydiard and Jack Daniels as big influences in his training philosophy for long distance plans.
A former Division I track & field and cross country letterman at Baylor University, Roberts recently co-founded Sir Walter Running in March of 2014. The partnership with brother, Sandy Roberts, and local professional running writer/editor Pat Price took off with the inaugural Sir Walter Miler in August of 2014. The event was held at Meredith College in Raleigh, NC, and featured North Carolina state mile records, three sub-4 minute miles and a resurgence of short, fast track races in the Triangle area.
Roberts earned a master's degree in Sport Administration from UNC in 2013 and earned his undergraduate degree from Baylor University in 2011 with a degree in Health Science Studies (Pre-Physical Therapy). During Roberts' time at Baylor, he served as the Big 12 Conference representative on NCAA Division I National Student Athlete Advisory Committee (SAAC) and the NCAA Division I Sport Management/Championships cabinet.