10 KM Advanced Plan - L4
Frequently Asked Questions
Are the training plans in miles or kilometers?
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?
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?
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?
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.
Customer Reviews
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!
