6 week advanced 10K training plan

Feel the need for speed? Try our six week advanced 10K training plan and up your running pace.

6 week advanced 10K training plan
Distance 10K Level Advanced Weeks 6

Increase your running from 5k to 10k with this short advanced training plan.

For more expert training advice on running techniques click the links below:

  • Note: please do a 15 minute warm up and cool down before Threshold, Continuous Hills, Circuit or Interval sessions.
  • If your are feeling ok you may wish to consider a 20 to 30 minute recovery run in the morning before any of the quality sessions above.
  • Always substitute cross-training for running if you are injured, very sore or it is not safe to run.
  • Please add a Core conditioning, Pilates or Yoga classes once or twice a week if you have time.
  • Try to stretch every day for at least 10 minutes.
  • Always eat within 20 to 30 minutes of finishing a run.
  • Always train at your target pace, don’t compromise or run too hard. Tiredness always catches up and take extra rest if required...

Training plans supplied by: Nick Anderson at RunningWithUs Personal Running Coaching

Week 1

  1. Mon


  2. Tue

    45 minutes

    1. Run 5 sets of 5 minutes at threshold with 90 seconds easy jog recovery within the 45 minute run.
  3. Wed

    45 minutes

    1. Easy run or cross-training 45 minutes
  4. Thu

    80 minutes

    1. AM easy run 30 to 40 minutes
    2. PM run 8 sets of 3 minutes alternating odd numbers at threshold effort, even numbers at 5km effort with 90 seconds jogged recovery within the 40 minute run.

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