10 KM Advanced Plan - L4

I was returning to running after an injury and needed some structure to my runs. I spent 2 months building up a base then started this plan. I just got a 38:38 in my local 10k and beat my PB from 12 years ago by almost a minute 😁. I like the simplicity of the plan and found the variety in the interval and tempo runs really enjoyable. I'm looking forward to using it again to target sub-38!

Found my love for running in ultra distances from the beginning and that’s been my main focus. When reaching my long distance goal this year (sub 9:30 in a 92k race) I needed a break and came up with a goal of running a sub 40 10k.

Never really used pre made plans before, but since I’ve been following Ben on YouTube for quite a while I went with this one. The training has been great and I really appreciate the conversion to kilometres which a lot of other plans are lacking.

Today, on New Year’s Eve, in -5 Celsius and light snow on the course I reached my goal finishing a local 10 km race in 39:43.

Thank you!

My NEW 10k PB 10k race

I purchased this plan to prepare my self to travel to London for the "Vitality 10.000".
I still can't believe I achieved 38:23.....thanks Ben!!!!!

I am absolutely loving this 10km plan so far! The runs all have a clear intent behind them, and the different types mean you never get bored during training! I am really hopeful that this plan will help me get my sub-40 minute 10km in November 🙏 Thank you so much, Ben!

Goal was for at least sub 40. Was a bit doubtful at the start as I was on the higher end of the pacing chart for 40mins. I started to achieve better targets as the plan went on as I knew if I could run the paces come the end of the plan I had a good chance. A few missed sessions due to some family illnesses in week 5, a week missed between week 8 and 9 due to a tooth extraction, so was not the smoothest training block. Come race day and every came together! Clocked 39:17 for the 10k and was delighted!!

I absolutely loved the double speed work sessions and feel like they contributed massively to my success. The progression runs also were magic! Although I do tend to love that type of workout.

Have already bought the half marathon program with the goal for September.

I just finished my first week of the 10-week program for the 10k L4 Advanced. It felt good. I'm targeting a 40-minute 10k , coming from a personal best of 42:37. I stepped up from 2-3-4 runs per week to 5-6 with this plan. Let's see how this works out.

I chose a course close to home, around the neighborhood, like a circuit track of about 6 km a lap. My plan is to keep this as "the track," including on race day, unless I'm out of town over the weekends. I did not register for anything official. I'm running against my PBs and challenging myself.

As rotation, I'm using my Hoka Mach 5 and Asics Novablast 4 for the easy and longer runs, and my NB Supercomp Trainer V3 for the speed and progression run sessions. I purchased the last two shoes after reviews on YouTube from Ben, and I do not regret it.

I feel like Ben is now my guide and coach on this running journey. I hope to stay healthy, injury-free, and achieve the 40 - minute 10k personal best on April 5th. Then, after a week with some easy recovery and no-target runs, I'm starting Ben's 15-week L2 marathon program , targeting a sub-4. I do not have a marathon in my runs; the furthest I've run is 25 km . So this will be my year's goal.

My first sub 40' 10k race

I purchased this plan to prepare my self for a sub 40' 10K.
I still can't believe I achieved 39:20.....thanks Ben!!!!!

Amazing plan. Ran a 42:01 10k and just over 10 weeks later (one rest week before starting this plan) ran a 38:50 10k.
Very easy to understand and follow - pace chart very useful.

I followed this plan in an attempt to get a pb at the Battersea Park 10k and it worked well. My previous attempt at a 10k was just under 46 minutes and following Ben's plan I knocked this down to 39:14, so I'm satisfied with the result. The easy to follow structure of the plan with clear pace charts was very helpful. Thanks Ben!

Great plan, easy to follow and with lots of different runs which makes it fun going on a run even when you don't feel it.
My 10k pb was 44:40 and I managed to take it down to 41:35. Unfortunately I didn't break the 40min mark, but a 3 minutes pb is still something I'm very proud of, so Thank you Ben (and Sarah)

This plan is perfect if you want some structure. The sessions are brilliant and the pace chart is very helpful. It is a really well constructed plan that will definitely get you ready for race day!

Last summer I had little motivation to do any running, so I decided that this summer was going to be different. And this seemed to be the perfect plan to follow. My P.R going in was 38.57min on the 10k, but after following the eight week plan i ended up with a new P.R at 37.11min. The program is easy to follow, and motivates you while the weeks go on. I’ll continue using this program until I see that 35min number om my stat sheet. Thank you, Ben! Eric(Norway)

My estimate 5k time was sub21 when I started this plan (PB was 19:30). I strictly followed all the workouts except for few days which I cannot finished the workout due to fatigue from cycling. After 6weeks, i was so confident to break sub40. Finally, I ran sub40 10k with timing 39:30. Thanks Ben for this awesome plan. Good things about this plan are:
1. Detail pace for each session.
2. Cheap
3. Suitable for recreational runner that dont have much time.

Great plan that challenged me and got me working in the right way. I am 47 and still learning about distance running. Ran 39.02 today in the Eastleigh 10k and had more to give. 38 minutes and below here we come! Thank you Ben and team an absolute bargin and I will keep getting it done.

I decided I needed a challenge to keep me focused in 'lockdown 3' so signed up to the L4 10k plan with the aim of running a sub 40 mins 10k for the first time. As a benchmark I ran a 19:59 5k the week before starting the plan. I followed every session on the L4 plan around work, kids and life's other distractions missing only the cross training sessions. I hit the weekly mileage and knew around week 6 that my goal of breaking 40 mins was achievable. I have just got home from running a 38.21 10k including a 5k PB within that run of 18:49 :) This run was away ahead of expectations are I am so pleased! Big thank you to Ben for inspiring me on YouTube and other platforms!

Wow, just ran my (virtual) race yesterday and smashed my PB with almost 2 minutes from 38:55 to 37:10. I'm absolutely over the moon. I had so much fun with the plan. I loved the amount of interval sessions. They make you so much faster and stronger to achieve your goal. I fully recommend this plan to anyone who wants to sharpen their PB and I will definitely use other plans in the future. Thanks Ben!

I purchased the level 4 10k plan as I’m a sub 35 runner currently. The main reason for buying this is to give me something to focus on while we have no races due to the current situation. The thing I like most about the plans is that it comes with a pacing chart which is really helpful and saves time when it comes to working out what paces I need to running during different sessions. I would recommend buying other plans in the future too!

This is my 2nd plan (HM LV4) I've purchased from Ben. This also is created with great detailed. Guide pace ranges for each target time. I'm hitting faster times that I hadn't previously in training for around same HR effort. I'd recommended this or any of Ben's plans.

I've been using the plan for 3 weeks now and have run a new 5k PB and well on track to run a new 10k PB. The plan has detailed pacing targets for each of your runs which ensures you have enough rest and recovery between your more intense sessions.
I would highly recommend the plan!

Ben Parkes programs have helped me PB my 5k, 10k and half marathon! After following a number of programs over the years, BP are the best!

Got me comfortably under 40min and I really enjoyed the training. You have to be fit to start this plan, don’t go into it without a decent level of cardio and your legs used to consecutive days of running.

Top stuff thanks Ben 🫶

I was returning to running after an injury and needed some structure to my runs. I spent 2 months building up a base then started this plan. I just got a 38:38 in my local 10k and beat my PB from 12 years ago by almost a minute 😁. I like the simplicity of the plan and found the variety in the interval and tempo runs really enjoyable. I'm looking forward to using it again to target sub-38!

Found my love for running in ultra distances from the beginning and that’s been my main focus. When reaching my long distance goal this year (sub 9:30 in a 92k race) I needed a break and came up with a goal of running a sub 40 10k.

Never really used pre made plans before, but since I’ve been following Ben on YouTube for quite a while I went with this one. The training has been great and I really appreciate the conversion to kilometres which a lot of other plans are lacking.

Today, on New Year’s Eve, in -5 Celsius and light snow on the course I reached my goal finishing a local 10 km race in 39:43.

Thank you!

My NEW 10k PB 10k race

I purchased this plan to prepare my self to travel to London for the "Vitality 10.000".
I still can't believe I achieved 38:23.....thanks Ben!!!!!

I am absolutely loving this 10km plan so far! The runs all have a clear intent behind them, and the different types mean you never get bored during training! I am really hopeful that this plan will help me get my sub-40 minute 10km in November 🙏 Thank you so much, Ben!

Goal was for at least sub 40. Was a bit doubtful at the start as I was on the higher end of the pacing chart for 40mins. I started to achieve better targets as the plan went on as I knew if I could run the paces come the end of the plan I had a good chance. A few missed sessions due to some family illnesses in week 5, a week missed between week 8 and 9 due to a tooth extraction, so was not the smoothest training block. Come race day and every came together! Clocked 39:17 for the 10k and was delighted!!

I absolutely loved the double speed work sessions and feel like they contributed massively to my success. The progression runs also were magic! Although I do tend to love that type of workout.

Have already bought the half marathon program with the goal for September.

I just finished my first week of the 10-week program for the 10k L4 Advanced. It felt good. I'm targeting a 40-minute 10k , coming from a personal best of 42:37. I stepped up from 2-3-4 runs per week to 5-6 with this plan. Let's see how this works out.

I chose a course close to home, around the neighborhood, like a circuit track of about 6 km a lap. My plan is to keep this as "the track," including on race day, unless I'm out of town over the weekends. I did not register for anything official. I'm running against my PBs and challenging myself.

As rotation, I'm using my Hoka Mach 5 and Asics Novablast 4 for the easy and longer runs, and my NB Supercomp Trainer V3 for the speed and progression run sessions. I purchased the last two shoes after reviews on YouTube from Ben, and I do not regret it.

I feel like Ben is now my guide and coach on this running journey. I hope to stay healthy, injury-free, and achieve the 40 - minute 10k personal best on April 5th. Then, after a week with some easy recovery and no-target runs, I'm starting Ben's 15-week L2 marathon program , targeting a sub-4. I do not have a marathon in my runs; the furthest I've run is 25 km . So this will be my year's goal.

My first sub 40' 10k race

I purchased this plan to prepare my self for a sub 40' 10K.
I still can't believe I achieved 39:20.....thanks Ben!!!!!

Amazing plan. Ran a 42:01 10k and just over 10 weeks later (one rest week before starting this plan) ran a 38:50 10k.
Very easy to understand and follow - pace chart very useful.

I followed this plan in an attempt to get a pb at the Battersea Park 10k and it worked well. My previous attempt at a 10k was just under 46 minutes and following Ben's plan I knocked this down to 39:14, so I'm satisfied with the result. The easy to follow structure of the plan with clear pace charts was very helpful. Thanks Ben!

Great plan, easy to follow and with lots of different runs which makes it fun going on a run even when you don't feel it.
My 10k pb was 44:40 and I managed to take it down to 41:35. Unfortunately I didn't break the 40min mark, but a 3 minutes pb is still something I'm very proud of, so Thank you Ben (and Sarah)

This plan is perfect if you want some structure. The sessions are brilliant and the pace chart is very helpful. It is a really well constructed plan that will definitely get you ready for race day!

Last summer I had little motivation to do any running, so I decided that this summer was going to be different. And this seemed to be the perfect plan to follow. My P.R going in was 38.57min on the 10k, but after following the eight week plan i ended up with a new P.R at 37.11min. The program is easy to follow, and motivates you while the weeks go on. I’ll continue using this program until I see that 35min number om my stat sheet. Thank you, Ben! Eric(Norway)

My estimate 5k time was sub21 when I started this plan (PB was 19:30). I strictly followed all the workouts except for few days which I cannot finished the workout due to fatigue from cycling. After 6weeks, i was so confident to break sub40. Finally, I ran sub40 10k with timing 39:30. Thanks Ben for this awesome plan. Good things about this plan are:
1. Detail pace for each session.
2. Cheap
3. Suitable for recreational runner that dont have much time.

Great plan that challenged me and got me working in the right way. I am 47 and still learning about distance running. Ran 39.02 today in the Eastleigh 10k and had more to give. 38 minutes and below here we come! Thank you Ben and team an absolute bargin and I will keep getting it done.

I decided I needed a challenge to keep me focused in 'lockdown 3' so signed up to the L4 10k plan with the aim of running a sub 40 mins 10k for the first time. As a benchmark I ran a 19:59 5k the week before starting the plan. I followed every session on the L4 plan around work, kids and life's other distractions missing only the cross training sessions. I hit the weekly mileage and knew around week 6 that my goal of breaking 40 mins was achievable. I have just got home from running a 38.21 10k including a 5k PB within that run of 18:49 :) This run was away ahead of expectations are I am so pleased! Big thank you to Ben for inspiring me on YouTube and other platforms!

Wow, just ran my (virtual) race yesterday and smashed my PB with almost 2 minutes from 38:55 to 37:10. I'm absolutely over the moon. I had so much fun with the plan. I loved the amount of interval sessions. They make you so much faster and stronger to achieve your goal. I fully recommend this plan to anyone who wants to sharpen their PB and I will definitely use other plans in the future. Thanks Ben!

I purchased the level 4 10k plan as I’m a sub 35 runner currently. The main reason for buying this is to give me something to focus on while we have no races due to the current situation. The thing I like most about the plans is that it comes with a pacing chart which is really helpful and saves time when it comes to working out what paces I need to running during different sessions. I would recommend buying other plans in the future too!

This is my 2nd plan (HM LV4) I've purchased from Ben. This also is created with great detailed. Guide pace ranges for each target time. I'm hitting faster times that I hadn't previously in training for around same HR effort. I'd recommended this or any of Ben's plans.

I've been using the plan for 3 weeks now and have run a new 5k PB and well on track to run a new 10k PB. The plan has detailed pacing targets for each of your runs which ensures you have enough rest and recovery between your more intense sessions.
I would highly recommend the plan!

Ben Parkes programs have helped me PB my 5k, 10k and half marathon! After following a number of programs over the years, BP are the best!

Got me comfortably under 40min and I really enjoyed the training. You have to be fit to start this plan, don’t go into it without a decent level of cardio and your legs used to consecutive days of running.

Top stuff thanks Ben 🫶