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10K · ADVANCED 9-WEEK TRAINING PLAN · KILOMETERS
SET A GOAL
STEP 1
Use the Hansons Training Pace Calculator Calculator to fill in the following paces. You’ll reference these paces for your weekly workouts. This will help you get the most out of each workout, and ensure that your training hits the right zones so you don’t go too easy, or too hard. __________ : Your goal finish time
__________ : Your goal pace (GP)
__________ : Long Run
__________ : 5k pace (for workouts)
BRUSH UP ON YOUR RUNNER LINGO
STEP 2
TEMPO: It should be hard to hold a conversation at this speed, but still a pace you could hold for 45�60 minutes if necessary. RECOVERY PACE: PACE: Easy jogging in-between hard, fast intervals; no prescribed speed, just keep moving. WARM-UP/COOL-DOWN: Easy jogging and a few shorter, faster intervals to get your body ready for a workout, and easy jogging to recover once you’re done. REST OR CROSS-TRAIN: Total Total rest, or doing a non-running activity such as weights, yoga, cycling, etc. NOTATION: In these training plans, minutes and seconds are noted using quotat ions marks: minutes are denote d using by NOTATION: single quotation marks, and seconds denoted by double quotation marks. (3’ = 3 minutes, 45” = 45 seconds)
STEP 3
START TRAINING NOTE: For all Tues/Thurs workouts, include 1.6 km warm up, 1.6 km cool down
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10K · ADVANCED 9-WEEK TRAINING PLAN · KILOMETERS
MON
TUE
WED
WEEK 1
Jog down in 90” for recovery
F RI
S AT
SUN
5 km easy
Long run: 90’
Rest or easy cross-train
6.5 km easy
Long run: 90’
Rest or easy cross-train
Long run:
Rest
9.6 “up/down” km
5 x 1’ hills 6.5 km easy
THU
6.5 km easy
Alternate: Up km at tempo pace, Down km at moderate effort
3 x 1’ hard / 1’ easy
WEEK 2
8 km easy
5 x 1’ hills
8 km easy
8 x 1 tempo km 40” recovery
3 x 30” hard / 90” easy
3 x 2’ hard / 1’ easy
WEEK 3
11.2-kilometer progressive tempo 8 km
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10K · ADVANCED 9-WEEK TRAINING PLAN · KILOMETERS
M ON
WEEK 5
9.6 km easy
T UE
12 x 600m at Goal Pace with equal rest
WED
WEEK 6
WEEK 7
11.2 km easy
11.2 km
8 x 400m at 5k pace with 90” rest
6 x 800m at 5k pace then 250m even faster
F RI
SAT
SU N
6.5 km easy
Long run: 90’
Rest or easy cross-train
6.5 km easy
Long run: 1 hour and 45 minutes
Rest or easy cross-train
Long run:
Rest
3 x 3/2/1’ hills 9.6 km easy
Pick up speed throughout workout
6 x 1k at 10k race pace +5” with 2’ rest
T HU
Increasing effort as the intervals get shorter
2 x 3k tempo w/ 2’ rest between 9.6 km easy
1.6 kilometer tempo 3 x 150m hard w/ 4’ recovery
13-km progressive aerobic tempo 9.6 km
8 km
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10K · ADVANCED 9-WEEK TRAINING PLAN · KILOMETERS
M ON
T UE
WED
5 km tempo w/ 4’ recovery
WEEK 9
8 km easy
6 x 400m (200m at 5k pace, 200m easy)
8 km easy
T HU
6 x 400m at GP w/ 60” rest 4 x 150m hard w/ walk back for recovery
