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Advanced 10K Training Plan

The document outlines Hal Higdon's 10K training program over 8 weeks. It includes strength training and runs of varying distances, including tempo runs and interval training with 400m repeats at mile pace. Peak weeks involve longer Sunday long runs building up to 10 miles. The program culminates in a 5K race at week 4 and a 10K race at week 8.

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Sri Krishna Kumar
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439 views1 page

Advanced 10K Training Plan

The document outlines Hal Higdon's 10K training program over 8 weeks. It includes strength training and runs of varying distances, including tempo runs and interval training with 400m repeats at mile pace. Peak weeks involve longer Sunday long runs building up to 10 miles. The program culminates in a 5K race at week 4 and a 10K race at week 8.

Uploaded by

Sri Krishna Kumar
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Hal Higdon's

10 K Training Program

10-K Training: Advanced


Week

Mon

Tue

Wed

Thu

Fri

Sat

Sun

3m run
+
strength

30 min
tempo

6 x 400
mile pace

3m run
+
strength

Rest or
3m

5 m total
2 m pace

6 m run

3m run
+
strength

40 min
tempo

7 x 400
mile pace

4m run
+
strength

Rest or
3m

5 m total
2 m pace

7 m run

3m run
+
strength

50 min
tempo

8 x 400
mile pace

5m run
+
strength

Rest or
3m

5 m total
3 m pace

8 m run
(3/1)

3m run
+
strength

30 min
tempo

9 x 400
mile pace

3m run
+
strength

Rest or
3m

Rest

5-K
Race

3m run
+
strength

50 min
tempo

10 x 400
mile pace

6 m run
+
strength

Rest or
3m

6 m total
2 m pace

8 m run
(3/1)

3m run
+
strength

30 min
tempo

11 x 400
mile pace

3 m run
+
strength

Rest or
3m

Rest

8-K
Race

3m run
+
strength

60 min
tempo

12 x 400
mile pace

6 m run
+
strength

Rest or
3m

6 m total
2 m pace

10 m run
(3/1)

3m run
+
strength

30 min
tempo

6 x 400
mile pace

3 m run

Rest or
1-3 m

Rest

10-K
Race

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