This 16-week 10K 3.4 advanced training plan prepares for a 10K in under 32:00 minutes with 7 running days/week. Training starts at 76 km/week and peaks at 100 km/week. For each run, I provide the exact pace range. Simply set up your individual paces based on your current fitness level with a click of a mouse button. Finally, you can conveniently upload the runs to your Garmin watch. This plan includes free email coach support.