Plan Background
While we feel that working with a coach is the best way to improve as an athlete, we understand that is not always possible. We created these ready-to-go training plans for runners looking to improve but not ready to commit to a custom plan or coaching.
The 10k PR Training Plan is designed for runners who have been running for 3-6 months and have completed a 5k or 10k recently. You should be able to run 5-6 days a week and be able to run 8-10 miles without stopping to start this program.
This 10k PR training plan is not designed for runners who have never run a 5k and are new to the sport. Ideally, you have run a 10k, but you should have at least run an 5k before. If you have never run a 5k before or have taken an extended break, we recommend spending time building up your base fitness so that you have the ability to follow the program fully.
Plan Details
This plan starts runners at 24 miles a week and builds up to a peak of 42 miles. You will run 5-6 days a week including 2 workouts, a long run, and an optional cross-training session of your choice.
The plan includes workouts such as tempos and intervals. While these can be done on a track, it isn’t necessary to have access to one as long as you have the ability to track distances on a GPS watch or app.
The plan comes with supplemental routines for strength, mobility, and core work that are used to improve your strength and reduce the risk of injury.
The plan also includes strides, which are short accelerations near top speed.
You will see several paces (mile, 10k, training, easy, etc) on the training plan. All training plans come with a free pace chart that can be downloaded as well.
Disclaimer: While our plans are called the “PR Training Plan” we cannot guarantee a PR. However, these plans do follow best practices for training and if followed correctly, will improve fitness and likely lead to faster times. Before beginning any exercise regimen, it is important to check with a medical professional to ensure the program is safe for you and any pre-existing conditions you may have.