Runner's World 10K Plan for Advanced Runners (6 Weeks)
6 weeks - $19.99
Total Miles: 155
Total Miles: 155
This six-week schedule is geared toward serious runners and racing veterans who can comfortably run for an hour or more, and who want to develop the ability to run stronger, longer. Designed by the experts at Runner’s World, this plan includes two speed sessions each week, two days of easy running, a day of rest, and a long run that stretches up to 12 miles. Not the right plan for you? Check out Runner’s World’s training plans for beginners and intermediate runners.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Day Off
Week 1 REST
Welcome to the Runner's World 10-K training plan for advanced runners. Each Monday, you'll get a note about your training for the week ahead. And every day, you'll get an e-mail reminding you about the workout for the day. As you train, tap into The Loop, our online community at runnersworld.com/theloop, where you'll find tips on training, nutrition, and injury prevention, and you can connect with other runners and the editors of Runner's World. This plan is full of speedwork, during which you'll be running at race pace or faster so that you can meet your race-day goals. You'll have one rest day each week to recover from all the fast running. It's best not to exercise at all on your rest days so that you can give your all to your quality workouts. Here's a guide to this week's workouts: EASY DAYS: Maintain a comfortable pace that feels easy enough to hold a conversation. RACE-PACE INTERVALS: Take your race-pace intervals at the same speed you hope to run in your event. So, for instance, a 10-minute goal race pace would translate to five minutes for an 800-meter interval, which is roughly half a mile, and 2:30 for 400 meters, which is a quarter mile. After each hard repeat, recover by slowly jogging for about half the time. Be sure to warm up with two easy miles and some strides before the workout, and cool down afterward with two miles of easy running. SPEED INTERVALS: Take your speed intervals about 30 seconds faster per mile than your goal race pace. So, for instance, a 10-minute goal race pace would translate to a 4:44 for a half mile, or 800 meters, and a 2:22 for 400 meters. After each hard segment, recover for the same distance with easy running. Be sure to warm up with two easy miles and some strides before the workout, and cool down afterward with two miles of easy running. STRIDES: Over 100 meters, gradually accelerate until you reach 90 percent of all-out effort. Hold that effort for five seconds, then smoothly decelerate. Walk to full recovery after each stride. REST DAYS: It's best not to exercise at all to give your muscles a chance to recover, and to get a mental break so you can come back refreshed. For technical issues, go to rodale@peaksware.com.
Welcome to the Runner's World 10-K training plan for advanced runners. Each Monday, you'll get a note about your training for the week ahead. And every day, you'll get an e-mail reminding you about the workout for the day. As you train, tap into The Loop, our online community at runnersworld.com/theloop, where you'll find tips on training, nutrition, and injury prevention, and you can connect with other runners and the editors of Runner's World. This plan is full of speedwork, during which you'll be running at race pace or faster so that you can meet your race-day goals. You'll have one rest day each week to recover from all the fast running. It's best not to exercise at all on your rest days so that you can give your all to your quality workouts. Here's a guide to this week's workouts: EASY DAYS: Maintain a comfortable pace that feels easy enough to hold a conversation. RACE-PACE INTERVALS: Take your race-pace intervals at the same speed you hope to run in your event. So, for instance, a 10-minute goal race pace would translate to five minutes for an 800-meter interval, which is roughly half a mile, and 2:30 for 400 meters, which is a quarter mile. After each hard repeat, recover by slowly jogging for about half the time. Be sure to warm up with two easy miles and some strides before the workout, and cool down afterward with two miles of easy running. SPEED INTERVALS: Take your speed intervals about 30 seconds faster per mile than your goal race pace. So, for instance, a 10-minute goal race pace would translate to a 4:44 for a half mile, or 800 meters, and a 2:22 for 400 meters. After each hard segment, recover for the same distance with easy running. Be sure to warm up with two easy miles and some strides before the workout, and cool down afterward with two miles of easy running. STRIDES: Over 100 meters, gradually accelerate until you reach 90 percent of all-out effort. Hold that effort for five seconds, then smoothly decelerate. Walk to full recovery after each stride. REST DAYS: It's best not to exercise at all to give your muscles a chance to recover, and to get a mental break so you can come back refreshed. For technical issues, go to rodale@peaksware.com.
Workout #2 : Run
RACE-PACE INTERVALS
2 x 1200 meters at race pace 2 x 800 meters at race pace 4 x 400 meters at race pace 6 x 100-meter strides After a warmup, run each interval at your 10-K goal pace. After the intervals, do strides. Run the race-pace intervals at your 10-K goal pace. This will improve your efficiency and stamina and help you get comfortable running at the tempo you want to maintain in the race. After each bout of hard work, jog for half the interval distance to recover. For the strides, over 100 meters, gradually accelerate until you reach 90 percent of all-out effort. Hold that effort for five seconds, then smoothly decelerate. Walk to full recovery after each stride.
2 x 1200 meters at race pace 2 x 800 meters at race pace 4 x 400 meters at race pace 6 x 100-meter strides After a warmup, run each interval at your 10-K goal pace. After the intervals, do strides. Run the race-pace intervals at your 10-K goal pace. This will improve your efficiency and stamina and help you get comfortable running at the tempo you want to maintain in the race. After each bout of hard work, jog for half the interval distance to recover. For the strides, over 100 meters, gradually accelerate until you reach 90 percent of all-out effort. Hold that effort for five seconds, then smoothly decelerate. Walk to full recovery after each stride.
Workout #3 : Run
4 TO 6 EASY MILES
Maintain your easy, conversational pace.
Maintain your easy, conversational pace.
Workout #4 : Run
SPEED INTERVALS WITH STRIDES
2 x 800 meters at speed pace 4 x 400 meters at speed pace 4 x 200 meters at speed pace 4 x 100-meter strides After a warmup, run speed intervals at 30 seconds per mile faster than your goal race pace. So, for instance, a 10-minute goal race pace would translate into a 4:44 for a half mile, or 800 meters, and a 2:22 for 400 meters. To recover between the intervals, jog half the distance of the repeats. Be sure to warm up and cool down with easy running. Finish off the workout with strides. Over 100 meters, gradually accelerate until you reach 90 percent of all-out effort. Hold that effort for five seconds, then smoothly decelerate. Walk to full recovery after each stride.
2 x 800 meters at speed pace 4 x 400 meters at speed pace 4 x 200 meters at speed pace 4 x 100-meter strides After a warmup, run speed intervals at 30 seconds per mile faster than your goal race pace. So, for instance, a 10-minute goal race pace would translate into a 4:44 for a half mile, or 800 meters, and a 2:22 for 400 meters. To recover between the intervals, jog half the distance of the repeats. Be sure to warm up and cool down with easy running. Finish off the workout with strides. Over 100 meters, gradually accelerate until you reach 90 percent of all-out effort. Hold that effort for five seconds, then smoothly decelerate. Walk to full recovery after each stride.
Workout #5 : Run
REST OR 3 TO 4 EASY MILES
Maintain a pace that feels easy enough to hold a conversation. You also have the option to rest today.
Maintain a pace that feels easy enough to hold a conversation. You also have the option to rest today.
Workout #6 : Run
4 TO 6 EASY MILES WITH STRIDES
4 to 6 miles easy 6 strides Run easy, then finish the run with six strides. Gradually accelerate over 100 meters until you reach 90 percent of all-out effort. Hold that effort for five seconds, then smoothly decelerate. Walk to full recovery after each stride.
4 to 6 miles easy 6 strides Run easy, then finish the run with six strides. Gradually accelerate over 100 meters until you reach 90 percent of all-out effort. Hold that effort for five seconds, then smoothly decelerate. Walk to full recovery after each stride.
Workout #7 : Run
8 TO 10 EASY MILES
Maintain a comfortable pace that feels easy enough to hold a conversation. For technical issues, go to rodale@peaksware.com.
Maintain a comfortable pace that feels easy enough to hold a conversation. For technical issues, go to rodale@peaksware.com.
Workout #8 : Day Off
Week 2 REST
This is week two of training. Race day is four weeks away. This week you'll have one rest day and three easy runs. You'll do your first speed intervals and blasts, which involve running as fast as you can for one minute, then recovering for three to four minutes of jogging before speeding up again. Here's a guide to this week's workouts: EASY DAYS: Maintain a comfortable pace that feels easy enough to hold a conversation. SPEED INTERVALS: Take your speed intervals about 30 seconds faster per mile than your goal race pace. So, for instance, a 10-minute goal race pace would translate to a 4:44 for a half mile, or 800 meters, and a 2:22 for 400 meters. After each hard segment, recover for the same distance with easy running. Be sure to warm up with two easy miles and some strides before the workout, and cool down afterward with two miles of easy running. STRIDES: Over 100 meters, gradually accelerate until you reach 90 percent of all-out effort. Hold that effort for five seconds, then smoothly decelerate. Walk to full recovery after each stride. BLASTS: Run for one minute as fast as you can, then jog slowly for three to four minutes. Want ongoing guidance on training, nutrition and injury-prevention? Take the RWChallenge! Go to runnersworldchallenge.com. For technical issues, go to rodale@peaksware.com
This is week two of training. Race day is four weeks away. This week you'll have one rest day and three easy runs. You'll do your first speed intervals and blasts, which involve running as fast as you can for one minute, then recovering for three to four minutes of jogging before speeding up again. Here's a guide to this week's workouts: EASY DAYS: Maintain a comfortable pace that feels easy enough to hold a conversation. SPEED INTERVALS: Take your speed intervals about 30 seconds faster per mile than your goal race pace. So, for instance, a 10-minute goal race pace would translate to a 4:44 for a half mile, or 800 meters, and a 2:22 for 400 meters. After each hard segment, recover for the same distance with easy running. Be sure to warm up with two easy miles and some strides before the workout, and cool down afterward with two miles of easy running. STRIDES: Over 100 meters, gradually accelerate until you reach 90 percent of all-out effort. Hold that effort for five seconds, then smoothly decelerate. Walk to full recovery after each stride. BLASTS: Run for one minute as fast as you can, then jog slowly for three to four minutes. Want ongoing guidance on training, nutrition and injury-prevention? Take the RWChallenge! Go to runnersworldchallenge.com. For technical issues, go to rodale@peaksware.com
Workout #9 : Run
SPEED INTERVALS WITH STRIDES
2 x 1200 meters at speed pace 1 x 800 meters at speed pace 1 x 400 meters at speed pace 1 x 200 meters at speed pace 6 x 100-meter strides After a warmup, ramp up to some speed intervals. Run these at 30 seconds per mile faster than your goal race pace. So, for instance, a 10-minute goal race pace would translate into a 4:44 for a half mile, or 800 meters, and a 2:22 for 400 meters. To recover between the intervals, jog half the distance of the repeats. Be sure to warm up and cool down with easy running. For the strides, gradually accelerate over 100 meters until you reach 90 percent of all-out effort. Hold that effort for five seconds, then smoothly decelerate. Walk to full recovery after each stride.
2 x 1200 meters at speed pace 1 x 800 meters at speed pace 1 x 400 meters at speed pace 1 x 200 meters at speed pace 6 x 100-meter strides After a warmup, ramp up to some speed intervals. Run these at 30 seconds per mile faster than your goal race pace. So, for instance, a 10-minute goal race pace would translate into a 4:44 for a half mile, or 800 meters, and a 2:22 for 400 meters. To recover between the intervals, jog half the distance of the repeats. Be sure to warm up and cool down with easy running. For the strides, gradually accelerate over 100 meters until you reach 90 percent of all-out effort. Hold that effort for five seconds, then smoothly decelerate. Walk to full recovery after each stride.