Advanced programme
B
10KModerate
- Weeks
- 12
- Runs/wk
- 4
- Peak km
- 16
This program is for you if you consider yourself to be an advanced runner. You will have already completed 10km (6 miles) races before, perhaps following the Bupa beginner and intermediate training programmes.
Schedule
Week 19.7 km
MonRest
TueRest
Wed
Easy40 min
Thu
Tempo40 min
FriRest
Sat
Easy30 min
Alternatively, cross train.
Sun
Long9.7 km
Week 29.7 km
MonRest
Tue
Tempo30 min
Wed
Easy40 min
Thu
Easy30 min
Intervals
FriRest
Sat
Cross-train
Sun
Long9.7 km
Week 311.3 km
MonRest
Tue
Easy30 min
Intervals
Wed
Easy40 min
Thu
Tempo30 min
FriRest
Sat
Easy40 min
Alternatively, cross train.
Sun
Long11.3 km
Week 48 km
MonRest
TueRest
Wed
Tempo30 min
Thu
Easy40 min
FriRest
Sat
Cross-train
Sun
Long8 km
Week 511.3 km
MonRest
Tue
Easy30 min
Intervals
Wed
Easy40 min
Thu
Tempo40 min
FriRest
Sat
Easy40 min
Alternatively, cross train.
Sun
Long11.3 km
Week 614.5 km
MonRest
Tue
Tempo40 min
Wed
Easy40 min
Thu
Easy30 min
Intervals
FriRest
Sat
Cross-train
Sun
Long14.5 km
Week 716.1 km
MonRest
Tue
Easy30 min
Intervals
Wed
Easy40 min
Thu
Tempo40 min
FriRest
Sat
Easy40 min
Alternatively, cross train.
Sun
Long16.1 km
Week 89.7 km
MonRest
TueRest
Wed
Tempo40 min
Thu
Easy30 min
FriRest
Sat
Cross-train
Sun
Long9.7 km
Week 914.5 km
MonRest
Tue
Easy30 min
Intervals
Wed
Easy40 min
Thu
Tempo30 min
FriRest
Sat
Easy50 min
Alternatively, cross train.
Sun
Long14.5 km
Week 108 km
MonRest
Tue
Tempo40 min
Wed
Easy40 min
Thu
Easy40 min
Intervals
FriRest
Sat
Cross-train
Sun
Long8 km
Week 119.7 km
MonRest
Tue
Easy40 min
Intervals
Wed
Easy40 min
Thu
Tempo40 min
FriRest
Sat
Easy40 min
Alternatively, cross train.
Sun
Long9.7 km
Week 12
MonRest
Tue
Tempo30 min
WedRest
ThuRest
Fri
Easy20 min
SatRest
Sun
RaceRace