10 KM Advanced Plan - L4

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)