8-Week Advanced 10K Training Plan

This 8-week plan is designed for advanced runners who can already run constantly for at least an hour, aiming to achieve a 10K personal best. The plan is divided into two blocks, with the second block progressively building on the first to maximize performance gains so come race day you can smash your best.

Mix of Base Endurance and Lactate Threshold Development: You’ll focus on long endurance runs to improve aerobic capacity, combined with targeted lactate threshold intervals to help you sustain faster speeds for longer durations.

4-5 Sessions per Week: Each week includes a balanced mix of endurance runs and threshold intervals, designed to gradually increase your fitness while providing adequate recovery.

Flexibility for Club Runs: If you're part of a run group, guidance is provided on which sessions can be swapped, allowing you to be social while sticking to your plan.

8-Week Structured Progression

Block 1 (Weeks 1-4): Base Endurance and Lactate Threshold Foundation

During the first four weeks, the focus is on building a strong endurance base with steady, long runs. You’ll also introduce lactate threshold intervals to begin developing your ability to run faster without fatigue. This block helps set the foundation for harder efforts in the second half of the plan.

Block 2 (Weeks 5-8): Progressive Lactate Threshold and Endurance Development

The second block builds on the work from Block 1. The intensity and duration of your lactate threshold intervals will increase, pushing you closer to your race pace while maintaining strong endurance with longer runs. This block is designed to peak your fitness and prepare you for race day.

Integration & Support

The plan integrates with smartwatches for live tracking, and you’ll have access to a full training calendar to monitor your progress. Sessions are based on your target paces, ensuring you’re working towards your specific goals. If you need assistance setting your target paces, feel free to leave your email when purchasing, and I’ll personally help guide you in setting them.

Additionally, you'll have my full support via email whenever it's needed. Whether it's questions about specific workouts, adjusting the plan, or needing motivation, I’m here to help you stay on track and achieve your goals.

About Me

I’m Chris, head coach at Efficient Endurance. With extensive experience coaching runners, my passion is helping athletes reach their full potential. Whether you're a beginner or an experienced runner, I’m committed to providing you with structured, smart training to achieve your goals.

Ready to Achieve Your 10K Personal Best?

This 8-week plan is designed to progressively build your endurance and improve your lactate threshold, giving you the best chance at achieving your 10K personal best. With clear guidance and a structured approach, you’ll always know what to focus on and why.

Let’s get started!

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