10k Running Plan - Advanced.xlsx

	A	B	C	D	E	F	G	H	I	J	K	L	M	AF
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5		10k Running Plan - Advanced										ALL PLANS AVAILABLE FOR FREE AT WWW.FREERUNNINGPLANS.COM
6		Week:	Mon	Tue	Wed	Thu	Fri	Sat	Sun	MPW:		Current Estimated Fitness or 5k Time	0:19:00	<--- INPUT YOUR CURRENT 5K TIME HERE
7		1	4	6	7	3	5	8	OFF	33		10k Equivalent	0:39:37
8		2	5	7	6	4	6	8	OFF	36		5k TT (Input after Week 4 TT)	0:18:00	<--- Input 5k Time Trial Result here after Week 4
9		3	5	7	7	4	6	10	OFF	39		10k Equivalent	0:37:26
10		4	5	7	5	3	5k TT	10	OFF	35		Ensure you input times above in h:mm:ss format. For Example: A 25 minute 5k would be 0:25:00.
11		5	5	8	8	4	7	12	OFF	44
12		6	6	9	10	4	7	12	OFF	48
13		7	6	9	7	4	6	10	OFF	42		Highest Priority Runs	Days Running:
14		8	5	6	5	3	Opt. 2-3	Race - 10k	OFF	29		Tuesday	1
15												Saturday + Above	2
16			Easy Runs: Complete the miles prescribed at conversation pace.									Thursday + Above	3
17			Hill Sprints after Run: 4x15s (W2), 4x20s (W4), 6x15s (W5), 6x20s (W7)									Friday + Above	4
18			Strides following run. Begin with 4, build up to 6-8									Monday + Above	5
19			Workout Days (Reference the chart below): 0.75 mile - 1.5 mile warmup and cooldown									Wednsday + Above	6
20			Race Efforts: Ensure you complete a 1 mile WU and 1 mile cooldown
21												Goals:
22		Workout by Week:							Rep Pace:				A: (Best Case)
23		1a	3x1 Mile with 90s recovery						06:25				B: (Great Outcome)
24		1b	8x400m with 2 mins recovery						01:22				C: (Very Attainable)
25		2a	2x2 Mile with 5 minutes recovery						06:58	per mile		Please email your thoughts on the plan and submit your final time!
26		2b	10x200m with 90s recovery						00:39
27		3a	25 minute tempo run						06:26	per mile
28		3b	5x800m with 3 mins recovery						03:02
29		4a	8x400m with 2 mins recovery						01:20
30		4b	5k Time Trial: Input 5k TT Result after Race (Cell M8)
31		5a	4x1 mile with 90s recovery						06:05		These Times will be based off your 5k time trial. Please ensure you update the above
32		5b	10x400m with 2 mins recovery						01:18
33		6a	2x2 mile with 5 mins recovery followed by 1 mile at rep pace minus 10s						06:05	per mile
34		6b	12x200m with 2 mins recovery						00:37
35		7a	35 minute tempo run						06:45	per mile
36		7b	5x1 Mile with 3 mins recovery						06:01
37		8a	8x200m with 90s recovery						00:36
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