10K-Specific Workouts for Advanced Runners
This is a six-week progression for experienced runners who are stuck at a 10K plateau and need to structure their training for maximum results. Before starting this program, you should be able to perform 5 miles of hard intervals in training.
Week 1:
- 2- to 3-mile warm-up
- 16 x 400 meters at 10K goal race pace with 30 seconds rest
- 1- to 2-mile cooldown
Week 2:
- 2- to 3-mile warm-up
- 10 x 800 meters at 10K pace with 45 seconds rest
- 1- to 2-mile cooldown
Week 3:
- 2- to 3-mile warm-up
- 3 miles at 10K pace with 60 seconds rest
- 5 x 1000 meters at 5K goal race pace with 60 seconds rest
- 1- to 2-mile cooldown
Week 4:
- 2- to 3-mile warm-up
- 8 x 1000 meters at 10K pace with 30 seconds rest—hammer interval #7 as fast as you can
- 1- to 2-mile cooldown
Week 5:
- 2- to 3-mile warm-up
- 3 x 2 miles at 10K pace with 90 seconds rest
- 1- to 2-mile cooldown
Week 6:
- 2- to 3-mile warm-up
- 5 x 1 mile at 10K race pace—hammer #4 as fast as you can—with 45 seconds rest
- 1 x 800 meters as fast as you can
- 1- to 2-mile cooldown
Week 7: Race week
- 2- to 3-mile warm-up
- 2 x 1 mile at 3K-5K pace with 5 minutes rest
- 2 x 400 meters at mile pace with 3 minutes rest
- 2-mile cooldown
More: Race-Week Workouts for Success
You should perform one tempo or threshold workout in addition to these 10K-specific workouts each week. Your long run should be 12 to 16 miles, depending on your total weekly mileage.
The next time you're building your 10K training plan, think about the specific demands of the race distance, count back six weeks, and schedule this series of progressive, race-specific workouts.
More: How to Kill Your 10K PR
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