12 week Advanced training plan

  Mon  Tue Wed Thurs Fri Sat Sun
Week 1 Run 30min easy Jog 10mins easy, (run 5min hard, run 1min easy)x3, jog 5mins easy Active recovery  Run 45min steady Rest day Run 30min easy Run 1 hour 15min easy 
Week 2 Run 35min easy  Run 10mins easy, (run 5min hard, run 1min easy) x4, jog 10mins easy Active recovery  Run 45mins steady Rest day Run 35mins easy Run 1 hour 20min easy  
Week 3 Run 35min easy   Run 40min easy Active recovery  Run 40min easy Rest day Run 5mins easy, 30mins Fartlek, run 10mins easy Run 1 hour 25min easy  
Week 4 Run 35min easy  Jog 10min, (run 4mins hard, run 2mins easy)x5, Jog 10mins easy Active recovery  Run 45mins steady Rest day Run 5mins easy, 20mins hard, 5mins easy Run 1hour 30mins easy 
Week 5 Run 35min easy   Run 10mins easy, Hills: (6x90sec tempo up hill, jog down to recover), jog 10mins easy Active recovery Run 45mins steady Rest day Run 5mins easy, 30mins at tempo pace, run 10mins easy Run 1hour 30mins easy
Week 6 Run 40min easy  Run 10mins easy, (run 4min hard, run 1min easy) x6, jog 10mins easy Active recovery Run 50mins steady Rest day Run 5mins easy, 20mins hard, 5min easy Run 1hour 20mins easy 
Week 7 Run 30min easy 10mins easy: Hills (8x 90secs tempo up hill, jog down to recover), 10mins easy  Active recovery Run 50mins steady Rest day Run 10mins easy 5K or 5 mile road race
Week 8 Run 40min easy  Run 10min easy, (run 5mins fast, run 90secs easy) x4, run 10mins easy  Active recovery Run 50mins easy Rest day Run 20mins easy, 10mins hard, 10mins easy Run 1hour 30mins easy 
Week 9 Run 40min easy  Run 10mins easy, Hills: (10x 90secs tempo up hill, jog down to recover), 10mins easy Active recovery Run 50mins steady Rest day Run 40mins easy Run 10mins easy, 60mins good paced run, 10mins easy
Week 10 Run 35min easy Jog 10mins, run 6mins fast, run 2mins easy. Repeat 4 times. Jog 10mins Active recovery  Run 45mins steady Rest day Run 5mins easy, 30mins farklet, run 5mins easy Run 1hour 10mins easy
Week 11 Run 30min easy  Jog 10mins, (run 1min hard, run 1min very easy) x5, jog 5mins Active recovery Run 35min easy  Rest day Run 10mins easy, 25mins at tempo pace, run 10mins easy Run 60mins easy 
Week 12 Run 20min easy Run 10min easy, (3x 2mins tempo run with 2mins jog recovery), 10mins easy Rest day Run 30mins easy Run 15mins easy Race day – good luck!  

Taking it Easy

On ’rest’ days try to be active, walk a few bus stops or take the stairs. All the little things will help towards your overall training. Aim to complete the recommended activity twice a week but ensure you adapt it around your work and home life. Exercise on the days of the week that are most convenient for you. As a beginner, do not exercise on consecutive days, always try to leave at least one day between training sessions.

WALK:RUN

This is a strategy for many new runners and involves breaking up the 10K into periods of running and walking. For example, 8min run – 2min walk repeated.

EASY OR RECOVERY RUNS

During an easy run you should feel relaxed. You should be breathing comfortably and be capable of holding a conversation throughout the run. If you’re a new/novice runner then you’ll probably be questioning whether any run feels easy and holding a conversation may feel impossible. Slow down, walk if necessary and control your effort.

STEADY RUNS

These are the bread and butter of your training, the ’miles in the bank’. Steady runs build the aerobic base that acts as the foundation for the rest of your training. Conversations are still possible at this pace but in sentences rather than long gossip.

THRESHOLD OR TEMPO RUNS

Running at ’threshold’ pace is about running under ’controlled discomfort’ and is great for improving your running performance. You will find them slightly uncomfortable and they’ll require concentration but they are well worth the effort. You’ll only be capable of uttering four or five words as you run. As you get fitter and more experienced you’ll learn how to find your own ’threshold’ pace and this will change the fitter, stronger and faster you get.