You are a competitive runner serious about crushing your 10K time. Here you find sub 38:00, 36:00, 34:00, and 32:00 minute time goal plans in 8, 12, and 16 weeks. 

Not an advanced runner? Check out the beginner or intermediate plan.

The key to a faster 10K is superior endurance, lactate threshold, VO2 max, and speed. You develop these physiological abilities by optimizing the following 3 training variables:

1. Effective 10K workouts
2. A balanced training week
3. Intelligent training progression

Effective 10K Workouts

A fast 10K time allows no weakness in any training zone. However, 10K preparation emphasizes VO2 max and speed training more than is typical for longer races.

The following 12 training zones and sub-zones are part of the 10K advanced training plan:

• Recovery run
• Easy run / Long run
• Moderate pace
• Marathon pace
• 30K pace (aerobic threshold)
• HM pace
• 15K pace (lactate threshold)
• 10K pace
• 5K pace
• 3K pace (VO2 max)
• 1500m pace
• Power

The 10K Advanced Training Week

The 5 – 7 day running week features 2 key workouts and 1 long run. One or two easy runs can be replaced with aerobic cross-training. You can also move the workout days (e.g. long run on Sunday instead of Saturday) as long as they don’t result in hard back-to-back workouts.

1. Key workout 1
2. (Easy)
3. Easy
4. Key workout 2
5. (Easy)
6. Long run
7. Easy

Intelligent 10K Training Progression

The 10K advanced training plans consist of 3 phases: base, support, and race-specific.  That means the training intensity gradually transitions from general to race-specific efforts. 

Base Training 

The 6-week base phase builds your weekly mileage, including the long run. You will perform short hill sprints twice a week during or after easy runs to develop strength and power. 

1. Easy + hill sprints
2. (Easy)
3. Easy + hill sprints
4. Easy
5. (Easy)
6. Long run
7. Easy

Support Training 

The 6-week support phase develops your VO2 max and aerobic threshold. It starts with shorter intervals/segments that will increase in number and duration towards the end of this mesocycle.

1. Intervals 5K/3K pace
2. (Easy)
3. Easy
4. Tempo Mar/30K/HM pace
5. (Easy)
6. Long Run + fast finish
7. Easy

Race-Specific

The 4-week race-specific phase maximizes your lactate threshold, maintains your VO2 max, and brings your 10K goal pace to a peak. The most challenging race-specific workout is scheduled 2 weeks before race day. After that begins a gradual race taper.

1. 10K/5K pace
2. (Easy)
3. Easy
4. 15K pace
5. (Easy)
6. Long Run + fast finish
7. Easy

Customizing the 10K Advanced Training Plan

You can choose from 48 different versions based on 4 criteria:

• Time goal 38:00, 36:00, 34:00, or 32:00
• Plan duration of 8, 12, or 16 weeks
• Imperial or metric (miles or km)
• TrainingPeaks or FinalSurge