BEST FOR: For those who have completed a 10k before
PREREQS: Able to complete a six-mile run and have run at least one 10K before; completed longer races like a half marathon or marathon preferred. An injury-free body is key: If you’ve got lingering issues that are on their way out the door, be sure to keep up the physical therapy and/or foam rolling to continue to encourage their exit.
NUMBER OF WEEKS: 12
This aggressive, 12-week plan will take you to a rip-roarin’ fast 10K (6.2 miles). Along the way, you’ll build your cardiovascular base with long runs; hit some hills to increase your leg strength; and have multiple doses of tempo runs, 800’s, and other speed-builders so you can mentally and physically get ready to let it rip on race day.
As your running improves, your mental toughness will also soar to new heights as you knock off challenging—but doable—workouts. You’ll also run a practice 5K in the middle of the plan to check your pace and hop in a race. (Hey, that rhymes!)
Sandy (verified owner) –
Great program for racing a 10K. Good balance of strength, running, and workouts to improve speed. Not overwhelming.
Phyllis (verified owner) –
This plan was the perfect mix of tempo runs, hill sprints, strides and long runs. Strength training, cross training and rest days were also added to the schedule to give you the perfect mix of training. You also have the online support of the TLAM Facebook group and coaches. I finished my race strong and confident!
Rona Bongat (verified owner) –
Great program and it did the job! I followed this program to get a PR and did just that! I was out for the last 2 weeks of the training schedule because I had gotten sick, but had enough training under my belt to be able to do it. When I was out because of the illness, I referred to the Facebook page for advice. Amy was quick to respond and very supportive. She didn’t tell me that I had to stop running, which is the worse thing to tell a runner. Instead, she told me to rest and to do easy runs when appropriate. I followed through with her advice, felt great on race day, and reached my goal.