The Advanced 10K Run Program follows the same progression as the Beginner and Intermediate Programs, but it includes longer endurance runs and more speed work. This program is geared towards seasoned 10K runners who are looking to improve their finish times and boost performance. The Advanced 10K Run Program begins with run of 45-60 minutes and builds to 60-90minutes. It includes endurance runs, speed work, cross-training and strength and rest days.
The Advanced 10K Run Program is best suited for those who have been running at least 4 times per week for 50-60 minutes for at least one year and have run a 10K. If you are running less, consider starting with the Intermediate 10K Run Program and build up.
In addition to the daily training schedule, this program contains weekly inspirational messages from the best-selling author and Runner's World columnist John "the Penguin" Bingham. His words will help you stay motivated so that you can achieve your goals.
