Did you register for a 10K race that’s about a month away? Don’t worry, you still have time to get ready for your race. This 4 week advanced 10K training schedule is designed for runners who have race experience and are looking to improve their 10K time. You should be able to comfortably run up to 7 miles to start this program.
If you’re not quite ready for the advanced level, try this 4 Week Intermediate 10K Training Schedule.
Types of Workouts:
Cross Training/Rest Days: On rest days, you can take a complete rest day or do some easy cross-training (CT), such as swimming, cycling, strength training, yoga, or another activity you enjoy. Doing 20 minutes of strength-training twice a week can also help your performance and injury prevention efforts.
Tempo Runs (TR): Tempo runs help you develop your anaerobic threshold, which is important for running faster. Start your run with 10 minutes easy running, then start your tempo pace, which should be about 10 seconds per mile slower than your 10K race pace. Do tempo pace for the amount indicated on the schedule, and then finish with 10 minutes cooling down. If you don’t know your 10K race pace is, run at a pace that feels “comfortably hard” for the tempo pace portion.
Hill repeats (HR): For your hill repeats, choose a hill that’s about 200 to 400 meters long but isn’t too steep. Try to run up at your 10K race effort. Recover down the hill at an easy pace.
10K Interval Workouts: Run your intervals workouts at your 10K race pace, with a two-minute easy-paced recovery in between each interval. You should start and finish your 10K interval workouts (Day 4) with one mile of easy running to warm up and cool down.
Long Runs (LR): You’re not training for a long distance event, but long runs are still an important part of your 10K training, as they’ll help you develop your stamina. Do your long runs at a comfortable, conversational pace. Make sure you’re able to breathe easily and talk in complete sentences. Your easy runs (ER) should also be done at conversational pace.
4 Week Advanced 10K Training Schedule
Week 1:
Day 1: 40 min CT or Rest
Day 2: 25 min TR + 2 hill repeats
Day 3: 30 min CT or Rest
Day 4: 5 min @ 10K effort x 3
Day 5: Rest
Day 6: 7 miles LR
Day 7: 4 miles ER
Week 2:
Day 1: 40 min CT or Rest
Day 2: 30 min TR + 3 hill repeats
Day 3: 40 min CT or Rest
Day 4: 5 min @ 10K effort x 4
Day 5: Rest
Day 6: 8 miles LR
Day 7: 4 miles ER
Week 3:
Day 1: 40 min CT or Rest
Day 2: 25 min TR + 3 hill repeats
Day 3: 40 min CT or Rest
Day 4: 5 min @ 10K effort x 3
Day 5: Rest
Day 6: 7 miles LR
Day 7: 3 miles ER
Week 4:
Day 1: 30 min CT
Day 2: Rest
Day 3: 20 min TR
Day 4: Rest
Day 5: 2-3 miles ER
Day 6: Rest
Day 7: 10K Race!
10K Racing Tips
- 7 Mental Tricks for the Final Miles of a Race
- How to Finish Strong in Racing
- How Runners Can Deal With Performance Anxiety
