12+5-Week Specialized 10K Training Plan for Experienced Runners

Overview:

This 12-week training plan + 5 race weeks is tailored for athletes who are accustomed to running 6-7 times a week. It's designed to set you up for a 10K race, focusing on enhancing endurance, strength, and overall running efficiency.

Prerequisites:

• Experience: You should be comfortable to run for 1 hour 30 minutes


• Base training: You should have completed a marathon, 1/2 marathon or 10K foundational training plan (level 5 or 6), or an equivalent base period training plan

Training Specifics:

• Duration: 18 Weeks


• Frequency: 7 workouts per week


• Weekly Average Training Time: Approximately 7 hours and 15 minutes


• Longest Individual Workout: 1 hour 30 minutes

Additional Components:

• Running Zones: Full guide to obtaining running zones, and how to apply these.


• Nutrition and Hydration: Full guide to carboloading for a Marathon.


• Core training: Include core training exercises 2-3 times a week to boost core strength and minimize injury risk.


• Speed and Agility: Full guide to Speed and Agility exercises.

Support and Guidance:

If you have any questions or doubts, please reach out to Choach Thomas at: coach.thomas@greenmoorrunning.com.

Materials Provided:

A comprehensive training calendar, guidelines for nutrition and hydration, and recommended routines.