Inspect: /training-programs/15k-10-mile-training/advanced-15k-10-mile/

Source: src/content/training-plans/advanced-15k-10-mile.md

Frontmatter

title: Advanced
hub: 15k-10-mile-training
summary: "The following 10-week schedule is for Advanced runners: individuals
  who compete regularly in races up to 10-Miles or beyond and who want to
  improve their performances. You should be capable of running 30 to 60 minutes
  a day, five to seven days a week and have a basic understanding of how to do
  speedwork. If that sounds like too much training, and this is your first
  10-Mile race, you might be more comfortable using one of the programs designed
  for Novice or Intermediate runners. Each day Hal will send you an email
  telling you what to run and offering training tips."
atAGlance:
  author: Hal Higdon
  lengthWeeks: 10
  lengthText: 10 Weeks
  typicalWeek: 7 Run, 2 Strength
  longestWorkout: 13 miles
whatDoIGet:
  - Stay motivated for the race with daily tips from Hal in your inbox
  - Monitor your progress within TrainingPeaks’ online tools, apps, and wearable
    integrations
  - Access charts and graphs to understand training load
  - Tap into TrainingPeaks experience
trainingPeaksUrl: https://www.trainingpeaks.com/training-plans/running/trail/tp-15940/hal-higdon-15k-advanced
improveYourTime: >-
  ## How to Improve Your 5-K Times


  IF YOU HAVE RUN A NUMBER OF RACES AT THE 5-K DISTANCE, you probably are not
  going to be content to merely finish your 5-K race. You'd like to finish it
  with grace, in style and maybe improve your time (known as setting a Personal
  Record, or PR). The above training schedule will take you to PR Territory.
  This intermediate Program is one step up from the novice program, but not
  quite as difficult as the advanced program. To set a PR, you need to improve
  your endurance and your speed. You can do this by (1) running more miles, (2)
  running faster, or (3) some combination of both. In order to achieve full
  benefit from this program, you probably need to have been running 3-4 days a
  week for the last year or two and averaging 15-20 miles weekly, It helps if
  you have an understanding of the concepts of speedwork. Here is the type of
  training you need to do, if you want to improve your 5-K time. To motivate
  yourself even more, consider signing up for the interactive version available
  through TrainingPeaks.


  **Run:** When the schedule says "run," that suggests that you run at an easy
  pace. How fast is easy? You need to define your own comfort level. Don't worry
  about how fast you run; just cover the distance suggested--or approximately
  the distance. Ideally, you should be able to run at a pace that allows you to
  converse with a training partner without getting too much out of breath.
schedule:
  miles:
    - week: 1
      days:
        - 3 mi run + strength
        - 30 min tempo
        - 6 x 400 mile pace
        - 3 mi run + strength
        - Rest or 3 m
        - 3 mi pace
        - 5 mi run
    - week: 2
      days:
        - 3 mi run + strength
        - 35 min tempo
        - 3 x 800 5K pace
        - 4 mi run + strength
        - Rest or 3 m
        - 3 mi pace
        - 6 mi run
    - week: 3
      days:
        - 3 mi run + strength
        - 40 min tempo
        - 7 x 400 mile pace
        - 5 mi run + strength
        - Rest or 3 m
        - 3 mi pace
        - 7 mi run
    - week: 4
      days:
        - 3 mi run + strength
        - 30 min tempo
        - 4 x 800 5K pace
        - 3 mi run + strength
        - Rest or 3 m
        - 3 mi pace
        - "**5K Race**"
    - week: 5
      days:
        - 3 mi run + strength
        - 40 min tempo
        - 8 x 400 mile pace
        - 4 mi run + strength
        - Rest or 3 m
        - 3 mi pace
        - 9 mi run
    - week: 6
      days:
        - 3 mi run + strength
        - 45 min tempo
        - 5 x 800 5K pace
        - 5 mi run + strength
        - Rest or 3 m
        - 3 mi pace
        - 10 mi run
    - week: 7
      days:
        - 3 mi run + strength
        - 30 min tempo
        - 9 x 400 mile pace
        - 3 mi run + strength
        - Rest or 3 m
        - 3 mi pace
        - "**10K Race**"
    - week: 8
      days:
        - 3 mi run + strength
        - 40 min tempo
        - 6 x 800 5K pace
        - 4 mi run + strength
        - Rest or 3 m
        - 3 mi pace
        - 12 mi run
    - week: 9
      days:
        - 3 mi run + strength
        - 45 min tempo
        - 10 x 400 mile pace
        - 5 mi run + strength
        - Rest or 3 m
        - 3 mi pace
        - 13 mi run
    - week: 10
      days:
        - 3 mi run + strength
        - 30 min tempo
        - 3 x 800 5K pace
        - 2 mi run + strength
        - 1-2 mi run
        - Rest
        - "**15K Race**"
  km:
    - week: 1
      days:
        - 4.8 km run + strength
        - 30 min tempo
        - 6 x 400 pace
        - 4.8 km run + strength
        - Rest or 3 m
        - 4.8 km pace
        - 8.1 km run
    - week: 2
      days:
        - 4.8 km run + strength
        - 35 min tempo
        - 3 x 800 5K pace
        - 6.4 km run + strength
        - Rest or 3 m
        - 4.8 km pace
        - 9.7 km run
    - week: 3
      days:
        - 4.8 km run + strength
        - 40 min tempo
        - 7 x 400 pace
        - 8.1 km run + strength
        - Rest or 3 m
        - 4.8 km pace
        - 11.3 km run
    - week: 4
      days:
        - 4.8 km run + strength
        - 30 min tempo
        - 4 x 800 5K pace
        - 4.8 km run + strength
        - Rest or 3 m
        - 4.8 km pace
        - "**5K Race**"
    - week: 5
      days:
        - 4.8 km run + strength
        - 40 min tempo
        - 8 x 400 pace
        - 6.4 km run + strength
        - Rest or 3 m
        - 4.8 km pace
        - 14.5 km run
    - week: 6
      days:
        - 4.8 km run + strength
        - 45 min tempo
        - 5 x 800 5K pace
        - 8.1 km run + strength
        - Rest or 3 m
        - 4.8 km pace
        - 16.1 km run
    - week: 7
      days:
        - 4.8 km run + strength
        - 30 min tempo
        - 9 x 400 pace
        - 4.8 km run + strength
        - Rest or 3 m
        - 4.8 km pace
        - "**10K Race**"
    - week: 8
      days:
        - 4.8 km run + strength
        - 40 min tempo
        - 6 x 800 5K pace
        - 6.4 km run + strength
        - Rest or 3 m
        - 4.8 km pace
        - 19.3 km run
    - week: 9
      days:
        - 4.8 km run + strength
        - 45 min tempo
        - 10 x 400 pace
        - 8.1 km run + strength
        - Rest or 3 m
        - 4.8 km pace
        - 20.1 km run
    - week: 10
      days:
        - 4.8 km run + strength
        - 30 min tempo
        - 3 x 800 5K pace
        - 3.2 km run + strength
        - 1-2 m run
        - Rest
        - "**15K Race**"
status: published
level: advanced
distance: 15k-10mile
legacy:
  wpId: 142
  wpUrl: /training-programs/15k-10-mile-training/advanced-15k-10-mile/
  oldSlugs:
    - 15-k-training-guide-advanced-program
seo:
  description: "The following 10-week schedule is for Advanced runners:
    individuals who compete regularly in races up to 10-Miles or beyond and who
    want to improve their performances. You should be capable of running 30 to
    60 minutes a day, five to seven days a week and have a basic understanding
    of how to do speedwork. If that sounds like too much training, and this is
    your first 10-Mile race, you might be more comfortable using one of the
    programs designed for Novice or Intermediate runners. Each day Hal will send
    you an email telling you what to run and offering training tips."
todos:
  - "image: no _thumbnail_id in export"
  - "seo.title: no _yoast_wpseo_title in export"
  - "seo.description: falling back to summary"

Body

**Introduction**: The above schedule is for advanced runners training for a 15K or 10-mile race: individuals who compete regularly in races that far or beyond and who want to improve their performances. You should be capable of running 30 to 60 minutes a day, five to seven days a week and have a basic understanding of how to do speedwork. If that sounds like too much training, and this is your first 15K race, you might be more comfortable using one of the programs designed for novice or Intermediate runners. All of my programs are available from [TrainingPeaks](https://www.trainingpeaks.com/coach/halhigdon#trainingplans) in interactive versions, where I send you an email daily telling you what to run and offering tips on your training.

**10-Mile Training:** The difference between 15K (9.3 miles) and 10 miles is minimal. You can use these same programs to train for a 10-mile race.

**Runs**: The runs of 3-5 miles on Mondays, Thursdays and Fridays are designed to be done at a comfortable pace. If you can't carry on a conversation with your training partner, you're running too fast. For those who use heart monitors to measure their level of exertion, you would be running between 65 to 75 percent of maximum.

**Rest**: Rest is an important part of your training. On Fridays you are offered the option of resting or taking an easy 3-mile run. Be realistic about your fatigue level and don't feel guilty if you decide to take a day off. Specifically, consider scheduling at least one rest day during the stepback weeks.

**Tempo Runs**: A tempo run is a continuous run with a buildup in the middle to near 15K race pace. In this program, tempo runs are scheduled for Tuesdays. A Tempo Run of 30 to 40 minutes would begin with 10-15 minutes easy running, accelerating for 10-20 minutes near the middle, then 5-10 minutes easy toward the end. The pace buildup should be gradual, not sudden, with peak speed (near your 15K pace) coming about two-thirds into the workout. (You don't need to maintain peak speed for the entire middle of this workout, since that would involve too much stress.) You can do tempo runs almost anywhere: on the road, on trails or even on a track.

**Speedwork**: If you want to race at a fast pace, you need to train at a fast pace several days a week. Interval training where you alternate fast running with jogging or walking is a very effective form of speedwork. The training schedule begins in Week 1 with 400 meter reps (repeats), but alternates with 800 reps in succeeding weeks. Run the 400s at about the pace you would run in a mile or 1500 race; run the 800s at about the pace you would run in a 5K race. Walk or jog between each repeat. Although the best venue for speedwork of this sort is on a 400-meter track, these workouts can be done on the road or on trails, either by using measured courses or by running hard approximately the length of time you would run a 400 or 800 on the track. For instance, if you normally run 400s in 90 seconds, do fast reps at that length of time and don't worry about distance. For more information on speed training, see my book, _Run Fast_.

**Warm-up**: Warming up is important, not only before the race itself, but before your speed workouts above and pace workouts below. Most novice runners do not warm up, except in the race itself. This is okay, because they're more interested in finishing rather than finishing fast. As an advanced runner, you have a different goal, otherwise you wouldn't be using this program, so warm up before you run fast. My usual warm-up is to jog a mile or two, sit down and stretch for 5-10 minutes, then run some easy strides (100 meters at near race pace). And I usually cool down afterwards by doing half of the warm-up.

**Stretch & Strengthen**: Also important as part of the warm-up is stretching. Don't overlook it--particularly on days when you plan to run fast. And on some of the easy days (such as Mondays and Thursdays), you might want to extend your stretching beyond what is normally needed for a warm-up. Strength training is important too: push-ups, pull-ups, use of free weights or working out with various machines at a Fitness Center. Runners generally benefit if they combine light weights with a high number of repetitions, rather than pumping very heavy iron. Mondays and Thursdays would be good days to combine stretching and strengthening with your easy run, however, you can schedule strength training on any day that is convenient for your business and personal schedule.

**Pace**: A lot of runners look at my training schedules and ask, "What do you mean by 'pace?'" I mean "race pace," the pace at which you expect to run the 15K. Saturday workouts include some running at race pace to get you used to running the pace you will run in your race. However, somewhat like in the tempo runs, you want to start and finish easy. Obviously, you need to run on a course that has been pre-measured. If you can't find an accurately measured course or don't own a GPS watch, use your car odometer to at least approximate the mile splits (realizing that car odometers are invariably somewhat inaccurate).

**Racing**: As an advanced runner, you probably enjoy racing. I have suggested running a 5K race in Week 4 and a 10K race in Week 7, but there is nothing magic about those dates or those distances. Your local racing schedule will probably dictate what you can run and when you can run it. I wouldn't take these races too seriously, since your main goal is to run a fast 15K at the end of the program.

**Long Runs**: As an experienced runner, you probably already do a long run of around 60-90 minutes on the weekends anyway. The schedule suggests an increase in distance as you get closer to race date: from 5 to 13 miles. Don't get hung up on running these workouts too fast. Run at a comfortable, conversational pace 15 to 90. If Sunday isn't a convenient day for your long runs, feel free to do them on Saturday--or any other day of the week for that matter.

Improve Your Time (visible only in the inspector)

## How to Improve Your 5-K Times

IF YOU HAVE RUN A NUMBER OF RACES AT THE 5-K DISTANCE, you probably are not going to be content to merely finish your 5-K race. You'd like to finish it with grace, in style and maybe improve your time (known as setting a Personal Record, or PR). The above training schedule will take you to PR Territory. This intermediate Program is one step up from the novice program, but not quite as difficult as the advanced program. To set a PR, you need to improve your endurance and your speed. You can do this by (1) running more miles, (2) running faster, or (3) some combination of both. In order to achieve full benefit from this program, you probably need to have been running 3-4 days a week for the last year or two and averaging 15-20 miles weekly, It helps if you have an understanding of the concepts of speedwork. Here is the type of training you need to do, if you want to improve your 5-K time. To motivate yourself even more, consider signing up for the interactive version available through TrainingPeaks.

**Run:** When the schedule says "run," that suggests that you run at an easy pace. How fast is easy? You need to define your own comfort level. Don't worry about how fast you run; just cover the distance suggested--or approximately the distance. Ideally, you should be able to run at a pace that allows you to converse with a training partner without getting too much out of breath.

Schedule (raw)

← 15K & 10 Mile Training hub

Legacy

WP id

142

Old URL

/training-programs/15k-10-mile-training/advanced-15k-10-mile/

Old slugs

15-k-training-guide-advanced-program

Live page

https://www.halhigdon.com/training-programs/15k-10-mile-training/advanced-15k-10-mile/

SEO

frontmatter seo.title

—

rendered <title>

Advanced ⚠ differs

frontmatter seo.description

The following 10-week schedule is for Advanced runners: individuals who compete regularly in races up to 10-Miles or beyond and who want to improve their performances. You should be capable of running 30 to 60 minutes a day, five to seven days a week and have a basic understanding of how to do speedwork. If that sounds like too much training, and this is your first 10-Mile race, you might be more comfortable using one of the programs designed for Novice or Intermediate runners. Each day Hal will send you an email telling you what to run and offering training tips.

rendered meta description

The following 10-week schedule is for Advanced runners: individuals who compete regularly in races up to 10-Miles or beyond and who want to improve their performances. You should be capable of running 30 to 60 minutes a day, five to seven days a week and have a basic understanding of how to do speedwork. If that sounds like too much training, and this is your first 10-Mile race, you might be more comfortable using one of the programs designed for Novice or Intermediate runners. Each day Hal will send you an email telling you what to run and offering training tips.

Canonical URL SeoHead will emit

https://higdon-running.com/training-programs/15k-10-mile-training/advanced-15k-10-mile/

Media

No media fields.

Inventory row

{
  "wpId": 142,
  "type": "training_program",
  "slug": "advanced-15k-10-mile",
  "liveUrl": "/training-programs/15k-10-mile-training/advanced-15k-10-mile/",
  "status": "publish",
  "bucket": "table",
  "disposition": "port",
  "collection": "training-plans",
  "targetFile": "src/content/training-plans/advanced-15k-10-mile.md",
  "todos": [
    "image: no _thumbnail_id in export",
    "seo.title: no _yoast_wpseo_title in export",
    "seo.description: falling back to summary"
  ],
  "media": []
}

View public route →