Training Plan
Advanced 10k (13 Weeks)
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.
Plan includes structured workout feature and daily pace guidance based on your goal.
Only $29.95
Sample Week of Training
Run - Easy 6 miles
Easy 6 miles at your easy pace
Planned: 6.0 mi
Strength Training
https://www.dropbox.com/s/6leie83t3wfndmy/HCScoreroutine.pdf?dl=0
To watch in action: http://youtu.be/vSYar-i1bYI
Run - WU 2 miles
warm up 2 miles
Consider:
https://www.dropbox.com/s/9pb1yu26r6jt0q5/HansonDynamicwarmup%20%283%29.pdf?dl=0
Planned: 2.0 mi
Run - 12x400 @ 5k pace
12x400 meters at 5k pace with 400 meter jog recovery
Planned: 6.0 mi
Run - CD 2 miles
Cool down 2 miles
Planned: 2.0 mi
Run - Easy 8 miles
8 miles at your easy pace
Planned: 8.0 mi
Strength Training - 4x 10 to 15 seconds FAST
Recover fully between each. Do at the end of run.
Run - Easy 10 miles
10 miles @ your easy pace
Planned: 10.0 mi
Strength Training
https://www.dropbox.com/s/6leie83t3wfndmy/HCScoreroutine.pdf?dl=0
To watch in action: http://youtu.be/vSYar-i1bYI
Run - Easy 8 miles
8 miles at your easy pace
Planned: 8.0 mi
Strength Training - 4x 10 to 15 seconds FAST
Recover fully between each. Do at the end of run.
Run - WU 2 miles
warm up 2 miles
Consider:
https://www.dropbox.com/s/9pb1yu26r6jt0q5/HansonDynamicwarmup%20%283%29.pdf?dl=0
Planned: 2.0 mi
Run - 2-1-2
2 mile @ 1/2 pace
1/2 mile jog
1 mile @ LT
1/2 mile jog
2 mile @ 10k to 1/2 pace
Planned: 6.0 mi
Run - CD 2 miles
Cool down 2 miles
Planned: 2.0 mi
Run - Easy 8 miles
8 miles at your easy pace
Planned: 8.0 mi
How It Works
When you purchase this training plan, your plan will automatically get loaded into the Final Surge training calendar for you to use as many times as you want. 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.
Other 10k Plans
| Plan Name | Level | # Weeks | Price | |
|---|---|---|---|---|
| Beginner 10k | 12 Week | 12 weeks | $29.95 | PreviewBuy |
| Elite 10k | 12 Week | 13 weeks | $29.95 | PreviewBuy |
| Intermediate 10k | 12 Week | 12 weeks | $29.95 | PreviewBuy |
| Metric: Advanced 10k | 12 Week | 13 weeks | $29.95 | PreviewBuy |
| Metric: Beginner 10k | 12 Week | 12 weeks | $29.95 | PreviewBuy |
| Metric: Elite 10k | 12 Week | 13 weeks | $29.95 | PreviewBuy |
| Just Finish 10k | 14 Week | 14 weeks | $29.95 | PreviewBuy |
