Advanced 10km programme

This programme is for you if you consider yourself to be an advanced runner. You will
probably have completed 10km (6 miles) races before, perhaps following the Bupa
beginner and intermediate training programmes.

One km is equivalent to 0.6 miles. For this training programme, distances in miles have been rounded to the nearest whole number for simplicity

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Week 1

3 miles (5km) 5 miles (8km) 5 miles (8km) 3 miles (5km) 6 miles (10km)
steady
Rest Rest easy long run
steady fartlek

Constant speed Intervals

Week 2

3 miles (5km) 2 × 10 mins 5 miles (8km) 4 × 800m 3 miles (5km) 6 miles (10km)
steady steady Rest long run
(5 mins recovery (400m recovery steady
run between sets) run between sets)

Intervals
Week 3

4 miles (6km) Hills 5 miles (8km) 3 x 1000m 4 miles (6km) 7 miles (11km)
steady 6 x 1 mins
Rest steady long run
steady (400m recovery
run between sets)

3 miles (5km)
Week 4

4 miles (6km) 5 miles (8km) 4 miles (6km) 20 mins race pace or

Rest Rest 5 miles (8km)
easy fartlek steady jog
time trial

Intervals
Week 5

4 miles (6km) Hills 5 miles (8km) 8 x 400m 4 miles (6km) 7 miles (11km)
easy 5 × 90 secs steady (200m recovery Rest steady long run
run between sets)

Constant speed Intervals

Week 6

4 miles (6km) 2 × 15 mins 6 miles (10km) 4 × 1000m 4 miles (6km) 9 miles (14km)
steady
Rest
(5 mins recovery run steady (500m recovery steady long run
between sets) run between sets)

Constant speed
15 mins
Week 7

4 miles (6km) Hills 6 miles (10km) (5 mins recovery run) 5 miles (8km) 10 miles (16km)
Rest
steady 6 × 2 mins steady 10 mins steady long run
(4 mins recovery run)
5 mins
Week 8

4 miles (6km) 6 miles (10km)

5 miles (8km) 6 miles (10km) 3 miles (5km)
easy
Rest fartlek steady Rest easy
race pace/
time trial

Continued on next page

 Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Intervals
Week 9

4 miles (6km) Hills 6 miles (10km) 6 x 800m 5 miles (8km) 9 miles (14km)
easy 7 x 1 min Rest easy long run
steady (400m recovery
run between sets)

Intervals
Week 10

3 miles (5km) Constant speed 7 miles (11km) 4 miles (6km) 7 miles (11km)
3 x 10 mins 5 x 1000m Rest
steady steady (400m recovery time trial long run
(5 mins recovery run)
run between sets)

Intervals
Week 11

3 miles (5km) Hills 6 miles (10km) 8 x 400m 5 miles (8km) 6 miles (10km)
steady 4 x 2 mins easy (200m recovery
Rest long run
run between sets)

5 miles (8km):
Week 12

1 mile (2km) easy, 10 km

3 miles (5km) 5 miles (8km) 15 to 20 mins
3 miles (5km) Rest Rest RACE
easy easy very easy jog
race pace,
1 mile (2km) easy

Notes