10 KM Advanced Plan - L4

Welcome to the Advanced 10k Plan!

I’ve designed this for anyone who has already run 45 minutes in the 10k and is looking to improve on their previous time.

• Ideal for anyone targeting a finish time of 35-40 minutes
• The first week is 32 miles/51km
• The biggest week is 45 miles/72km
• Five to six runs each week
• The plan has both miles and kilometres
• 10 weeks in length, with easy to understand structured training with time set aside for you to implement your own strength training
• Pace chart so you know exactly how fast your runs should be
• Full glossary of terms so you'll always know what to do
• Loads of tips each week so you can learn along the way and stay motivated!

(Optional) Add-on: Integrated Strength Training:

• Includes the full plan as above with 3 integrated "at home" strength routines with warm up and cool down exercises
• Beginner friendly and easy to follow
• No equipment necessary
  

Everything you need to get you a 10k PB and have fun doing it! Come back and let me know how you got on, it's great to hear your stories!