10 KM Advanced Plus Plan - L5

(4)

€9⁹⁵ EUR

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!

Great shirt!

Firstly I just want to say that this short design is possibly the best design I have ever seen in a running shirt. It’s gorgeous and so distinctive.

Secondly I would say that I am 5’7 and of average build with a bit of bulk from the gym and I like fitted shirts where possible and so although I usually wear a S in shirts, Ben had suggested that the shirts are roomy and so anyone who liked a more fitted shirt might want to go down a size and so I got an XS. It’s certainly fitted when you do, but having had a few runs in mid to late 20s Celsius in sticky 85%- 90% humidity, I can say that the shirt has held up and allowed me plenty of movement and comfort. I would say though that if you don’t like a shirt fits ‘tight’ then stick to your regular size.

I love this shirt and think I may well be getting the other version in the darker design at some point too.

Great Tee

Quality product and great service 😄👍

Great fitting long sleeve top

Awesome fit (although recommend to size down). Great material and good cut/shape. Love these tops. Had the green and so ordered the black too. People comment of the striking design.

Great item

Bought this item for my winter running. So light and breathable you hardly know you are wearing it, and at such a reasonable price would recommend to anyone to purchase one

Great shirt

Nice print and good quality shirt. I’m waring size medium as all my shirts.

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!