10 KM Advanced Plus Plan - L5

(4)

£7⁰⁰ GBP

Plan

Plan Only Plan + Strength Routine

Product variants

About this plan

Welcome to the Advanced+ 10k Plan.

I’ve designed this for anyone who has already run under 40 minutes in the 10k and is looking to improve on their previous time.

Included is a pace chart so you know exactly how fast your runs should be.

Also there is a full glossary of terms so you'll always know what to do.

Loads of tips each week so you can learn along the way and stay motivated!

Everything you need to complete your first 10k and have fun doing it! Come back and let me know how you got on, it's great to hear your stories!

Plan Details / Who is this for?

I’ve designed this for anyone who has already run under 40 minutes in the 10k and is looking to improve on their previous time.

Ideal for anyone targeting a sub 35 minute finish time.

The first week is 42 miles / 68km.

The biggest week is 62 miles / 100km.

There are six to eight runs each week with at least one rest day.

The plan has both miles and kilometres.

10 weeks in length, with easy to understand structured training with time set aside for you to implement your own strength training.

Optional Strength Routine Add On

The 'Plan + Strength Routine' option includes the full plan plus 3 integrated "at home" strength routines with warm up and cool down exercises.

Beginner friendly and easy to follow.

No equipment necessary.

Frequently Asked Questions

Are the training plans in miles or kilometers?

We have written the training plans in both miles and kms, both of which are included in the PDF file so you can refer to whichever one suits you.

The pace charts are also in miles and km's too.

How will I receive my plan?

You will receive an email with a link to download your plan straight after purchase.

You can also click a link on the checkout success page.

This will download the PDF file to your computer, tablet or phone.

What format do the training plans come in?

The plans are a downloadable PDF file which you can view on any device or print off.

You will be emailed the link to download your plan.

Please note the plan can only be downloaded a maximum of 5 times.

I feel I am in between two training plans, which one should I go for?

Each plan gives the number of days of training per week, so we’d advise going for the one which best fits in with your current lifestyle and commitments.

Also consider the number of miles or km's for the first week and peak week and compare that figure to where you are currently.

The best success will come from following a plan that is achievable given your lifestyle and current fitness.

Brilliantly laid out plan

I’ve enjoyed your YouTube channel for years and this is the first plan I have ever used. I love how the plan is designed. Everything is clear and includes explanations around pace and intensity. Fantastic value for money. Thanks Ben and Sarah 😊

Best plan to getting it done!

It is an ambitious, demanding plan that makes us do our best.

10k plan

Really enjoyed the first week! Looking forward to staying on track and beating my PB with this plan!

From Level 4 plan to Level 5 plan improve!

After the level 4 plan, I would like to improve my performance with the level 5 plan. I'm looking forward to get started!

Brilliantly laid out plan

Best plan to getting it done!

It is an ambitious, demanding plan that makes us do our best.

10k plan

Really enjoyed the first week! Looking forward to staying on track and beating my PB with this plan!

From Level 4 plan to Level 5 plan improve!

After the level 4 plan, I would like to improve my performance with the level 5 plan. I'm looking forward to get started!

Does what it says on the tin

Having previously used the intermediate plan to take my marathon PB from 3:52 to 3:16, i was then able to take it down to 3:00 dead thanks to this great plan!

An excellent balance and variety of sessions that gradually builds distance without risking injury, I felt engaged and motivated without getting burned out.

Will definitely use again, thanks!

Great Plans

Over that last couple of years I've used a couple of Bens plans. Over that time they have helped me get my first ever sub 1:45 half all the way to this one for project 'SUB 3'

Awesome running tee!

Slim fit, comfortable materials and avant-garde pattern designs make everyday running more interesting.

I am 177cm tall and wear a Small, perfect fit. I have 3 different patterns of Getting It Done Running Tees and wear them in summer and winter here in Hong Kong. We have extremely humid and hot summers and cold windy winters. Either way, the tee worked for everyone.

Well done Ben! I highly recommend them to runners!

Hoodie

Great quality hoodie bought for my daughter. Arrived on time. Love the hand written card in the package. Had many Ben Parkes items.
Thank you

Amazing singlet

Wear it for my weekly long run in humid weather of Singapore, the singlet was moisture wicking! Super duper comfortable and not to mention it looks amazing!

Another great purchase

The racing red / white on this singlet not only look good, the quality and fit are also spot on. Delivery of the singlet was fast and came with a personalised Thankyou from both Ben and Sarah which was very much appreciated.

10k PB!!

I used this plan coming off of a Half Marathon Plan and was looking to beat my previous PB of 45:17. Whilst getting a HM PB I did beat that time but I knew I can do a better time by just focusing on 10k. The plan was excellent to follow and since I was already aware of the structure Ben’s plans offers, it was even better. I did add extra mileage on top of what Ben asked and added a mandatory hill session every week instead of the easy run. Just did a 10k race QE Olympic Park on 11th Dec and managed to get a PB of 41:55, I was hoping for a sub 43 but felt strong and managed to get even better. Thanks Ben for all your planning, you have given me some great PBs.

Lovely colours!

Just received my order which came with a lovely note inside! I love the colour and can’t wait to wear it on my next run ☺️

Great running top!

Had my eye on this top for a while now and decided to treat myself for these cold and dark running nights. I’m usually a medium size for most tops, with a 42” chest, but saw by Ben’s sizing chart a large would be needed. Was a little worried I regret a bigger size, but the large is perfect for a nice and slightly looser fit. Very breathable material, great colour and couldn’t be happier. Will certainly be buying more as the site releases more colours and designs

Great purchase

Fast delivery and fit well, great Christmas present for my girlfriend