10km Run Plan Level 4

	A	B	C	D	E	F	G
1		10km Run Plan Level 4
2		Audience: Runs 4-6 times a week currently. They are running 40-50km/week at least, Currently doing some form of speed. Maybe even two speedworkouts a week. This plan will have 3-4 speedworkouts every 2 weeks.
3
4		IMPORTANT
5		THESE RUNS ARE LISTED IN ORDER OF IMPORTANCE. LONG RUN IS THE MOST IMPORTANT AND THEN MEDIUM LONG RUNS AND YOUR WORKOUTS ARE EQUAL IN IMPORTANCE. THESE 3 RUNS ARE YOUR PRIORITY EACH WEEK. IF LIFE THROWS A CURVEBALL AND YOU HAVE TO MISS A RUN, LOOK FURTHER DOWN THE LIST FOR RUNS TO SKIP.					Please be aware that participating in any exercise program, including this running plan, carries the risk of injury. You are responsible for your own safety and well-being. It is strongly recommended that you consult with a doctor or qualified healthcare professional before beginning this or any other exercise program, particularly if you have any pre-existing health conditions. Listen to your body and adjust the plan as needed. Do not push yourself beyond your limits. If you experience pain or discomfort, stop immediately and seek medical attention.
6		THE OTHER IMPORTANT NOTE IS THAT I DIDN'T LIST THESE RUNS ON SPECIFIC DAYS OF THE WEEK. I WILL LEAVE THAT UP TO YOU TO MANAGE. IT'S BEST IF WE CAN KEEP YOUR LONG RUN CLOSE TO THE WEEKEND, IF POSSIBLE.
7		DO NOT RUN LONG RUN AND WORKOUTS BACK TO BACK. HAVE AT LEAST 2 DAYS IN BETWEEN.
8		DO NOT RUN MEDIUM LONG RUN AND WORKOUTS OR LONG RUN BACK TO BACK. HAVE AT LEAST 1 DAY IN BETWEEN THEM,
9
10
11
12	WEEK
13	1	Long Run	actual distance	pace	heart rate	conditions	athlete's notes
14	Jun 9-15	12km Easy
15
16		Medium Long Run
17		8km Easy plus 4 Hill Strides
18
19		Workout
20		2km W/U, 4x200 metres@Rep Pace with 200 slow jog recoveries, 2x1km@TH with 1:00 Easy, 4x200 metres@Rep Pace with 200 Slow Jog Recoveries, 2km W/D
21
22		EASY RUN
23		6km Easy
24
25		EASY RUN- OPTIONAL
26		6km Easy
27
28		TOTAL MILEAGE
29
30		CROSS TRAINING	minutes
31		30 min of Brisk Walk, Bike or Elliptical
32
33		STRENGTH SESSION	minutes	TYPE OF WORKOUT			athlete's notes
34
35
36		STRENGTH SESSION
37
38
39	WEEK
40	2	Long Run	actual distance	pace	heart rate	conditions	athlete's notes
41	Jun 16-22	12km Total- 3km W/U, 4x5min@TH with 1:00 Easy, W/D to 12km
42
43		Medium Long Run
44		8km Easy plus 4 Strides
45
46		Workout
47		2km W/U, 4x400 metres @Rep Pace with 400 Slow Jog Recovery, 1km Easy, 4x400 metres@Rep Pace with 400 Jog Recovery, 2km W/D
48
49		EASY RUN
50		6km Easy
51
52		EASY RUN- OPTIONAL
53		5km Easy
54
55		TOTAL MILEAGE
56
57		CROSS TRAINING	minutes
58		30 min of Brisk Walk, Bike or Elliptical
59
60		STRENGTH SESSION	minutes	TYPE OF WORKOUT			athlete's notes
61
62
63		STRENGTH SESSION
64
65
66	WEEK
67	3	Long Run	actual distance	pace	heart rate	conditions	athlete's notes
68	Jun 23-29	14km Easy
69
70		Medium Long Run
71		9km- 8x0:30 "fast", 0:30 "slow" in the middle of run
72
73		Workout
74		2km W/U, 2x12:30@TH, with 2:00 easy in between, 2km W/D
75
76		EASY RUN
77		7km Easy plus 5 Hill Strides
78
79		EASY RUN- OPTIONAL
80		5km Easy
81
82		TOTAL MILEAGE
83
84		CROSS TRAINING	minutes
85		30 min of Brisk Walk, Bike or Elliptical
86
87		STRENGTH SESSION	minutes	TYPE OF WORKOUT			athlete's notes
88
89
90		STRENGTH SESSION
91
92
93	WEEK
94	4	Long Run	actual distance	pace	heart rate	conditions	athlete's notes
95	Jun 30- Jul 6	8km Easy
96
97	DOWN WEEK	Medium Long Run
98		6km Easy plus 5 Strides
99
100		Workout