10 KM - Advanced Plans

Welcome to your Personalised Intermediate to Advanced 10K Training Plan! This program is designed specifically for athletes who are already familiar with running and are targeting a 10K time improvement, particularly those in the 50 to 55-minute range aiming to push their performance to the next level. Whether you're preparing for your next race or just want to sharpen your skills, this plan is tailored to fit your needs.

Getting Started Call:

We’ll kick off your journey with a personalised getting started call. During this session, we’ll discuss your goals, current performance, and schedule. This call ensures that the plan we create is aligned with your fitness level and personal objectives.

Communication:

We provide regular communication to keep you accountable and motivated. Weekly check-in emails will monitor your progress, answer any general questions, and ensure your training is on track.

Consultations:

You’ll receive 30-minute consultations twice a month to dive deeper into your performance, address any specific concerns, and tweak your training as necessary. This personal touch ensures that you continue to progress effectively.

Plan Updates:

Your training plan will be updated weekly based on your progress and goals. We understand that schedules and needs change, and this flexibility will help you adapt while staying focused on your 10K targets.

Training Review & Update:

Benefit from weekly reviews and updates of your training plan to reflect your evolving needs as you progress. This approach ensures that your plan remains effective and dynamic throughout your training journey.

Components of the Plan:

This program includes strength training, dynamic movements, and stretching/mobility exercises, adding 1-2 hours to your weekly training load. These elements are designed to complement your running workouts, helping you build endurance, strength, and overall resilience.

Terrain-Specific Guidance:

Receive terrain-specific workout guidance, ensuring you follow the appropriate training to improve both speed and stamina on the race day terrain. We’ll tailor the progression to ensure it’s gradual, safe, and aligned with your goals.

Periodized Structure:

Your plan follows a periodized training structure, gradually increasing the intensity of your workouts. We focus on transitioning from general endurance to race-specific intensity, preparing your body to peak at the right time.

Diverse Workouts:

You’ll engage in a range of workouts, from intervals, tempo runs, easy-paced long runs, to hill sprints, all tailored to help you break through performance barriers and refine your race day strategy.

Metric Tracking:

Track your performance using time and intensity metrics, helping you gain a clear view of your progress. Regular feedback will allow you to see where you’ve improved and what areas need focus.

Strength Training:

As part of the advanced plan, you’ll receive one weekly strength training session over a video call with detailed guidance on exercises that complement your running. These sessions are key to building the power and endurance needed for faster race times.

Detailed Workout Descriptions:

You will have access to detailed workout descriptions with intensity guides to ensure that you understand the purpose of each workout and can perform them effectively.

Who Is This Plan For?

This plan is perfect for athletes who:

• Are already running a 10K in 50 to 55 minutes and are looking to improve their time.
• Want a moderate to high training volume.
• Are ready for structured, performance-driven training that aligns with a busy lifestyle.