10K Training Plan – Advanced (sub 45 minutes)
Week
Mon
Tue
Wed
1
Off or CrossTrain
2 mile w/u, 8 x
1000 meters @
4:10 to 4:20
w/3min rest, 1 mile
c/d
4 miles easy
at 9:00 to
10:10 pace
2
Off or CrossTrain
2 mile w/u, 16 x
400 @ 1:35 to 1:38
w/90 sec rest,
hammer #10 and
#18, 1 mile c/d
3
Off or CrossTrain
4
Thur
Fri
Sat
Sun
2 mile w/u, 5 mile
cutdown (8:00, 7:50,
7:40, 7:30, 7:20 - No
rest), 1 mile c/d
Off or CrossTrain
5 miles easy at 9:00
to 10:10 pace w/4 x
20 sec strides
12 mile long run w/7 x 60
sec surges @ 6:55 pace
w/5 min easy pace (9:00
to 10:10 pace) between
starting at mile 8
5 miles easy
at 9:00 to
10:10 pace
6 miles easy at 9:00
to 10:10 pace w/4 x
20 sec strides
Off or CrossTrain
1 mile easy, 4 miles
steady pace
(steady pace is 7:42
to 8:33 pace), 8 x
15 sec explosive hill
sprints, 1 mile easy
14 mile long run with 6 x
90 sec surges @ 6:55
pace w/4min easy pace
between starting at mile
7
2 mile w/u, 10 x
800 meters @ 3:15
to 3:25 w/2:30
rest, hammer #6, 1
mile c/d
5 miles easy
at 9:00 to
10:10 pace
2 mile w/u, 6 x 1 mile
@ 7:05 to 7:15 pace
w/90 sec rest, 1 mile
c/d
Off or CrossTrain
6 miles easy at 9:00
to 10:10 pace w/4 x
20 sec strides
12 mile long run - all easy
pace
Off or CrossTrain
2 mile w/u, 2 miles
@ 7:05 pace, 3min
rest, 12 x 400 @
1:30 to 1:40 w/60
sec rest, 3min rest,
2 miles @ 7:15
pace, 2 mile c/d
5 miles easy
at 9:00 to
10:10 pace
6 miles easy at 9:00
to 10:10 pace w/4 x
20 sec strides
Off or CrossTrain
1 mile easy, 4 miles
steady pace
(steady pace is7:42
to 8:33 pace), 8 x
15 sec explosive hill
sprints, 1 mile easy
16 mile long run w/miles
12-15 (3 miles) at 7:35
pace or faster
5
Off or CrossTrain
2 mile w/u, 10 x
1000 meters @
4:10 to 4:20
w/3min rest,
hammer #8, 1 mile
c/d
5 miles easy
at 9:00 to
10:10 pace
2 mile w/u, 6 miles @
(7:35, 7:20, 7:35, 7:20
7:35, 7:20), 1 mile c/d
Off or CrossTrain
6 miles easy at 9:00
to 10:10 pace w/4 x
20 sec strides
12 mile long run - all easy
pace
6
Off or CrossTrain
2 mile w/u, 5 x 1
mile at 7:10 to 7:15
pace w/45 sec rest,
1 x 800 meters fast
as you can, 2 mile
c/d
5 miles easy
at 9:00 to
10:10 pace
2 mile w/u, 8 x 1000
meters @ 7:10 to 7:15
pace (4:26 per 1000m)
w/200 meters jogging
(9:10 pace) rest
between, hammer #7
as fast as you can, 2
mile c/d
Off or CrossTrain
6 miles easy at 9:00
to 10:10 pace w/4 x
20 sec strides
12 mile long run - all easy
pace
7
Off or CrossTrain
2 mile w/u, 3 x 2
miles @ 7:03 to
7:13 pace w/2 min
rest, 1mile c/d
5 miles easy
at 9:00 to
10:10 pace
2 mile w/u, 3 miles @
7:35 to 7:45 pace, 1
mile c/d
Off or CrossTrain
6 miles easy at 9:00
to 10:10 pace w/4 x
20 sec strides
8 miles at 9:00 to 10:10
pace
8
Off or CrossTrain
3 mile w/u, 2 x 1
mile @ 6:45 to 6:55
pace w/4min rest,
2 x 400 at 1:30 to
1:35 w/3min rest, 2
mile c/d
4 miles easy
at 9:20 to
10:10 pace
5 miles at 9:20 to
10:10 pace
Off or CrossTrain
2 miles at 9:20 to
10:10 pace
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