10K Pre-Elite Plan

This 10-week 10K pre-elite training plan averages 50 miles (80 km)/week with 5 - 7 runs/week (2 of which are optional). It includes easy runs, long runs, threshold runs, VO2max intervals, and repetitions.

The long run starts at 10 miles (16 km) and peaks at 15 miles (24 km) in week 8.

"This plan systematically develops your ability to run a faster 10K by improving high-end endurance, lactate threshold, VO2max, and speed."

I'm only an email away for questions that may arise during the course of this training plan.
The training method
Funnel periodization – a modern training method pioneered by the Kenya-based elite running coach Renato Canova.

It preconditions your speed and endurance early in the training cycle so that you can reach a higher VO2max and lactate threshold in the subsequent focus block and eventually run a faster 10K race pace.

1. Foundation - This is the base + speed phase which is characterized by extreme polarization.

2. Conditioning - This is the fitness phase with a focus on VO2max and lactate threshold.

3. Race-Specific - This is the sharpening phase where your 10K race-fitness is brought to a peak.
What others say
Hi! I'm Sandro Sket, NSCA-Certified Strength & Conditioning Specialist and coach to competitive runners. I'm an advocate of Renato Canova's funnel periodization, which builds a base of speed and endurance first before transitioning to race-specific abilities.
Certified Strength and Conditioning Specialists (CSCSs) are professionals who apply scientific knowledge to train athletes for the primary goal of improving athletic performance. They design and implement safe and effective strength training and conditioning programs.

10K Pre-Elite | Miles

$25

10-week PR training plan in miles
5 - 7 runs/week | 50 miles/week
✔ 10 pages with coach notes
✔ Custom heart rate zones
✔ Custom workout paces
✔ Coach support (email)
Instant download

10K Pre-Elite | KM

$25

10-week PR training plan in km
5 - 7 runs/week | 80 km/week
✔ 10 pages with coach notes
✔ Custom heart rate zones
✔ Custom workout paces
✔ Coach support (email)
Instant download
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