10K · ADVANCED 9-WEEK TRAINING PLAN

STEP 1 SET A GOAL

Use the Hansons Training Pace Calculator to fill in the following paces. You’ll reference these paces for your weekly
workouts. This will help you get the most out of each workout, and ensure that your training hits the right zones so
you don’t go too easy, or too hard.
__________ : Your goal finish time __________ : Your goal pace (GP)
__________ : Long Run __________ : 5k pace (for workouts)

STEP 2 BRUSH UP ON YOUR RUNNER LINGO

TEMPO: It should be hard to hold a conversation at this speed, but still a pace you could hold for 45– 60 minutes
if necessary.

RECOVERY PACE: Easy jogging in-between hard, fast intervals; no prescribed speed, just keep moving.

WARM-UP/COOL-DOWN: Easy jogging and a few shorter, faster intervals to get your body ready for a workout, and
easy jogging to recover once you’re done.

REST OR CROSS-TRAIN: Total rest, or doing a non-running activity such as weights, yoga, cycling, etc.

HILL TRAINING/RUNNING: When you see sets of hill repeats (90/60/30” hills, for example), start by running uphill at moderate/
hard intensity, then jog back down to recover and rest. When you get to the bottom, turn around and run uphill again, jogging
back down. In general, hills are an efficient, natural interval workout that lets you switch between hard and easy running.

NOTATION: In these training plans, minutes and seconds are noted using quotations marks: minutes are denoted
using by single quotation marks, and seconds denoted by double quotation marks. (3’ = 3 minutes, 45” = 45 seconds)

WHAT DOES “ / “ MEAN?: When you see “/” on the calendar, the forward slash indicates changing durations of work or rest
during an interval workout. So 2 x 90/60/30” hills means you do run uphill for 90 seconds, recover by jogging back down, run
uphill again for 60 seconds, jog down, and run uphill for 30 seconds before repeating the full series again. For workouts with
timed rest after intervals of varying distance, the rest is written to match the interval. So 200/400/800m intervals followed by
1’/2/3’ rest means that you rest for 1 minute after your 200m interval, rest for 2 minutes after your 400m interval, and so on.

STEP 3 START TRAINING

NOTE: For all Tues/Thurs workouts, include 2 miles warm up, 2 miles cool down
 10K · ADVANCED 9-WEEK TRAINING PLAN

MON TUE WED THU FRI SAT SUN

6 “up/down” miles
5 x 1’ hills
Rest
WEEK 1 4 miles easy
Jog down in 90”
4 miles easy
Alternate:
Up miles at tempo pace,
3 miles easy
Long run:
90’
or
easy cross-train
for recovery Down miles at
moderate effort

3 x 1’ hard / 1’ easy
5 x 1 tempo miles Rest
WEEK 2 5 miles easy 5 x 1’ hills 5 miles easy
60” recovery
4 miles easy
Long run:
90’
or
easy cross-train
3 x 30” hard / 90” easy

3 x 2’ hard / 1’ easy 7-mile

progressive tempo Long run: Rest
WEEK 3 6 miles easy 2 x 90/60/30” hills 6 miles easy
Start moderate and
5 miles easy 1 hour and
40 minutes
or
easy cross-train
3 x 1’ hard / 1’ easy cut down 5” each mile

8-mile aerobic tempo

3 x 3’ hard / 90” easy
tempo pace +20” Rest Long run: Rest
WEEK 4 4 miles easy
6 x 45” hills
4 miles easy
4 x 100m hard with
or
3 miles easy
1 hour and
45 minutes
or
easy cross-train
3’ recovery
 10K · ADVANCED 9-WEEK TRAINING PLAN

MON TUE WED THU FRI SAT SUN

12 x 600m
at Goal Pace 3 x 3/2/1’ hills
Rest
with equal rest
WEEK 5 6 miles easy 6 miles easy
Increasing effort as the
4 miles easy
Long run:
90’
or
easy cross-train
Pick up speed intervals get shorter
throughout workout

6 x 1k 2 x 2-mile tempo
at 10k +5” pace w/ 3’ rest between
with 2’ rest Long run: Rest
WEEK 6 7 miles easy
8 x 400m
6 miles easy 1 mile tempo 4 miles easy 1 hour and
45 minutes
or
easy cross-train
at 5k pace 3 x 150m hard
with 90” rest w/ 4’ recovery

6 x 800m at 5k pace 8-mile

then 250m even faster progressive tempo Long run: Rest
WEEK 7 7 miles easy
1’ recovery after 800,
6 miles easy
Start moderate and
5 miles easy 1 hour and
45 minutes
or
easy cross-train
4’ recovery after 250 cut down 5” each mile

2 x 3000/1600/1200/
800/400/200m
70’ run as you feel Rest
WEEK 8 7 miles easy
9 x 100m quick
7 miles easy Rest 4’/3’/2’/2’/2’/2’ 6 miles easy
Long run:
90’
or
easy cross-train
Start at tempo pace -15”
and get steadily faster
 10K · ADVANCED 9-WEEK TRAINING PLAN

MON TUE WED THU FRI SAT SUN

3-mile tempo 6 x 400m at GP Pre-race

w/ 4’ recovery w/ 60” rest Rest shakeout:
WEEK 9 5 miles easy
6 x 400m (200m at
5 miles easy
4 x 150m hard
or
4 miles easy 3 miles
RACE DAY!

5k pace, 200m easy) w/ walk back for recovery 3 x 150m at GP

NOTES

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