10K Level 3.4 | 16 weeks in miles | sub 32:00 min
10K Level 3.4 | 16 weeks in miles | sub 32:00 min
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
16 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This 16-week 10K 3.4 advanced training plan prepares for a 10K in under 32:00 minutes with 7 running days/week. Training starts at 47 miles/week and peaks at 62 miles/week.
For each run, I provide the exact pace range. Simply set up your training zones based on your fitness level with a click of a mouse button.
• Upload all workouts to your smartwatch
• Switch plan level, free within 14 days
• Free email coach support
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x7
|
54mi | 14mi |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
54mi | 14mi |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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