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10 KM Advanced - L4

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    Welcome to the Level 4 Advanced 10k plan!

    This is your big moment, it's going to happen.  A sub 40 10k is on the cards! I've designed this amazing plan to help you on your way to getting the time you deserve and know you can do.  

    Running first and foremost has to be fun, have variety, while providing a challenge.. and this plan will be all of those things.  Come race day you'll be in the best shape possible to cross the line with a smile and thrilled at what you achieved!

    • Designed for runners targeting a 35 to 40 minute finish time.
    • Before starting this plan you should be able to run a sub 20 minute 5k.
    • The first week is 32 miles or 51k.

    • The biggest week is 45 miles or 72km

    • There are five to six runs each week.

    • The plan has both miles and kilometres.

    • It is 8 weeks in length, with structured training, recovery and taper weeks.

    • There are suggested paces for all the runs.  There are pace suggestions for 35, 36, 37, 38, 39 and 40 minute goals.

    • Terminology page describing each type of run, so you’ll always know what to do.

    • Dedicated session for strength training and suggested exercises.

    • You will be able to download the plan after the checkout page.  You'll also receive an email that contains a link where you can download the plan.

    It's going to be an exciting few weeks ahead, thank you for trusting my plan to get you there.  Let me know how you get on!!

    OTHER RUNNERS FAQ’s

    Customer Reviews

    Based on 9 reviews
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    Faiz Hakimi Ismail
    First Sub40

    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.

    J
    Jayson Richards
    Well that worked.

    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.

    B
    Ben Crouch
    5K and 10k PB!

    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!

    R
    Rein De Block
    10k PB time baby!

    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!

    D
    Daniel Mould
    Sub 35 10k

    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!

    G
    Gareth MacCauley
    Another great plan

    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.

    A
    Adam Hayle
    Perfect for a PB!!

    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!

    G
    Gareth MacCauley
    Plan update

    Just finished the plan this weekend and with no races anywhere due to covid 19 and in drizzle and windy conditions. I ran my 2nd fastest 10km ever. Just 20 seconds off my pb. If I can do that on my own I can't wait to try it in a race when they are back on here. You will definitely improve with Ben's plan

    C
    Cam Vargas

    5*

    ★ benparkes.com Reviews

    What Other Runners Say!

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    Pushing the limits

    Just started the 4th week of a level 5 HM plan and absolutely loving it. It’s testing me to the absolute limit but is fun as well. Thanks Ben

    First marathon complete!

    At the beginning of 2021 I decided to train for a marathon. I really enjoy Ben's videos on YouTube and trusted that his plan would get me ready for the feat. I hadn't run a marathon before this but was feeling (perhaps overly) ambitious and targeted a 3h30min time. I followed Ben's intermediate plan (think it was the old one) and completed the Twin Cities marathon in 3h39m23s. Very happy with that and now I have a solid bench mark to work up from. Thanks Ben!!

    Great T Shirt

    Love the colour of this t shirt! Excellent quality as usual and feels great to run in!! I have ALL three colours now!

    Gettingitdone Long Sleeve Running Tee - First Outing

    Took the new Long Sleeve Running Tee on a 6k run for the first time tonight. 11 degC, was perfect temp with no base layer under, warm, very soft and comfortable. Size M had a loose fit compared with a Medium BP Singlet. Anything that takes plastic from our oceans and feels this good gets my recommendation.

    Best I've purchased in a very long time!!!

    I'm an all year round runner who always has a cap on. I've just purchased a BP Tally cap and wrap (not used the wrap yet) and love the cap. Love the colour way/design, very lightweight and this cap gives excellent ventilation.

    I've use many caps over the last 30+ years running the trails/roads, and the Ben Parkes is up there with the best. Love it!!!

    To sum this review up, I will be buying more of these caps 👍

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