10k
Advanced

Coach Carrie's 10K Advanced Plan - 10 Weeks

by Alden Basmajian & Carrie Tollefson
Run Rock ‘n’ Roll Certified Coaches
DESCRIPTION
Are you ready to Rock and Roll for 10K? Have you been running shorter events or maybe longer events and need some speed back? We are going to do that in this plan! I want you to try run 5-6 days a week with the option of cross training one day and having 1-2 days of rest if need be. The thing is, you can train and train but if you are tired from workouts or life in general, the body lets you know. Sooo, I am going to push you hard but rest you hard at the same time. So lets Get After It and tackle this 6.1 mile race. Give me 10 weeks! I promise we will have some fun!
SAMPLE WEEK
Monday
Other - Notes
Recommended Warm Up for Workout Days
I highly recommend on your "workout days" to do your suggested WU run, then before you go into your workout, do some light stretches, some drills such as high knees, kick butts, A's, B's, Carioca, and quick feet. End with a few short sprints (like 10 seconds each with 30 seconds REC) to get your heart rate up and increase blood flow!!! When I am going through my drills and stretches, that is the time I really think about what the purpose is of the workout is and make sure I understand the task at hand. Now it is time to get focused and time to GET AFTER IT!
Other
Pacing Key
Easy-true warm up mode. Shaking things out, able to carry on a full conversation and then some. 4-5 out of 10 30-45 seconds slower then your marathon pace Conversational- Being able to tell someone a story or about your day with some big breaths but nice and comfortable. 5-6 out of 10 30-seconds slower then your marathon pace Short Answer pace- Threshold pace or close to your half marathon pace. Can reply to a question but not tell your life story! 😜 ie. Coach asks runner, “How are you feeling? Runner says, “Bring it on Coach!” 7-8 out of 10 Hard Pace- VO2Max effort, 5-10K pace I feel good but when is this going to end! 8-9 out of 10 Sprint pace- 1 mile pace 9 out of 10. Feel the burn! All Out Pace- 10 of 10 Balls to the wall! No talking just want to puke!
Rest Day
Rest Day
Take a day off, go for a walk, take a nap, go on date, make a good meal, watch a movie, just do something fun. Let your body rest and recover.
Tuesday
Run
Nice and Easy 30
Easy 30 Minutes at Easy to Conversational Pace.
30:00 min
Wednesday
Rest Day
Rest Day
Cross Training
When cross training, it is recommended to do something that is non-impact. Examples are swimming, cycling, aqua jogging, yoga, elliptical, etc. There is a recommended time for cross training on this plan without specifics workouts for that day. It is meant to be a recovery day or a day with less stress on your body. This is meant to be done at a conversational pace.
30:00 min
Thursday
Run
On and Off
10 Min WU(Warm Up) at Easy Pace, 10 Minutes of 1 Min On(Short Answer), 1 Min Off(Conversational Pace), 10 Min CD(Cool Down) at Easy Pace. On=Short Answer Pace Off=Conversational Pace
30:00 min
Friday
Run
Nice and Easy
40 Minute at Easy Pace.
40:00 min
Saturday
Rest Day
Rest Day
Take a day off, go for a walk, take a nap, go on date, make a good meal, watch a movie, just do something fun. Let your body rest and recover.
Sunday
Run - Long Run
55 Minutes
50 Minutes at Easy-Conversation Pace.
55:00 min
OVERVIEW
Run
6 mi
36 hrs
56 workouts
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