Intermediate/Advanced 10km Training Program
If you’ve been regularly running at least 8-10 kms 3 times a week for the last 3 months, and have built your mileage gradually over a couple of months prior to that, this 10km training program is for you. Alternatively, you might be doing two steady paced runs per week, and one interval training session.
You’ll notice most of the program works on the duration of your run, rather than the number of kms you’re turning over. Also note, much of the steady pace running is done at a 3/10 effort. This is pretty easy. If you’re used to running at a more intense pace, make sure you slow down to 3/10. If you find your mileage increases markedly in the first week or so over what you have been doing previously, it’s likely you’re going too fast. If you’re used to running at 5.5 mins per km for example, and I’ve asked you to run for an hour, you’ll be running just under 11kms, whereas if you’re running at an easier pace, say 6.5 mins per km, you’ll run just under 9kms for the run.
Take Your Training To the Next Level
If you really want to take your training to the next level, consider joining our online coaching community, where you’ll receive a training plan customised for you, telling you exactly how far, and how fast you should be running. You’ll receive regular feedback from your coach, based on how you’re coping with the prescribed training, and your program will be adjusted accordingly.