Advanced 10 mile programme
This programme is for you if you consider yourself to be an advanced runner. You
may have completed 10 mile (16km) races before, or possibly a 10km (6 miles) or
half marathon, perhaps following the Bupa beginner and intermediate training
programmes.
One mile is equivalent to 1.6km. For this training programme, distances in km have been rounded to the nearest whole number for simplicity.
Week 1
4 miles (6km)
easy
Week 2
4 miles (6km)
steady
Week 3
4 miles (6km)
steady
Week 4
4 miles (6km)
easy
Week 5
4 miles (6km)
easy
Week 6
5 miles (8km)
steady
Week 7
6 miles (10km)
steady
Week 8
Monday
6 miles (10km)
easy
Tuesday
Rest
Wednesday
Thursday
Friday
Saturday
Sunday
6 miles (10km)
steady
5 miles (8km)
fartlek
Rest
4 miles (6km)
easy
7 miles (11km)
long run
Rest
4 miles (6km)
steady
7 miles (11km)
long run
Rest
5 miles (8km)
steady
9 miles (14km)
long run
Rest
20 mins
jog
6 miles (10km)
race pace or
7 miles (11km)
time trial
Constant speed
6 miles (10km)
2 × 7 mins
(4 mins recovery
steady
run between sets)
Hills
6 x 2 mins
Constant speed
2 x 10 mins
(5mins recovery
run between sets)
Hills
7 × 2 mins
Constant speed
2 × 15 mins
(5 mins recovery run
between sets)
6 miles (10km)
steady
5 miles (8km)
easy
6 miles (10km)
steady
5 miles (8km)
steady
Hills
8 × 2 mins
6 miles (10km)
steady
Rest
6 miles (10km)
steady
Intervals
3 × 1 mile
(400m recovery
run between sets)
Intervals
5 x 1000m
(400m recovery
run between sets)
Intervals
6 x 800m
(200m recovery
run between sets)
Intervals
6 x 800m
Rest
6 miles (10km) 10 miles (16km)
steady
long run
Intervals
4 × 1 mile
Rest
5 miles (8km)
easy
Intervals
6 × 1000m
Rest
6 miles (10km) 12 miles (19km)
easy
long run
(300m recovery
run between sets)
(400m recovery
run between sets)
(400m recovery
run between sets)
Intervals
5 x 800m
(400m recovery
run between sets)
Rest
20 mins
jog
11 miles (18km)
long run
6 miles (10km)
race pace or
7 miles (11km)
time trial
Continued on next page
Friday
6 miles (10km)
steady
Constant
speed
3 × 10 mins
Rest
6 miles (10km) 12 miles (19km)
long run
easy
Rest
6 miles (10km) 12 miles (19km)
long run
easy
Rest
5 miles (8km)
steady
7 miles (11km)
long run
4 miles (6km)
easy
15 to 20 mins
very easy jog
or rest
10 mile
RACE
Week 9
Thursday
7 miles (11km)
easy
Week 10
Wednesday
7 miles (11km):
5 miles (8km) 1 mile (2km) easy, 5 miles (8km)
5 miles (8km)
easy
steady
race pace,
1 mile (2km) easy
Week 11
Tuesday
5 miles (8km)
easy
7 miles (11km)
steady
4 miles (6km)
easy
(5 mins recovery run)
Week 12
Monday
5 miles (8km)
easy
5 miles (8km)
easy
Rest
Rest
Notes
Hills
8 x 2 mins
(4 mins recovery
run between sets)
Constant speed
15 mins
(4 mins recovery run)
10 mins
(4 mins recovery run)
Saturday
Sunday
5 mins
Constant speed
20 mins
10 mins