10K Level 3.4 | 12 weeks in km | sub 32:00 min

Running
10k
Advanced
7 days/week (84 - 100 km)
Pace
Description
Overview
Sample Week

Description

This 12-week 10K 3.4 advanced training plan prepares for a 10K in under 32:00 minutes with 7 running days/week. Training starts at 84 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: sandro@runningfront.com

Structured workout in your watch
This training plan includes

Individualized training with structured workouts

Structured workouts guide you through workouts in real time and deliver a more efficient and effective training session.

Weekly Averages

Days of training
7
Workouts
7
Distance
84 km - 100 km

Overview

Run
83 workouts
661 mi
Different sport devices

Supported Apps and Devices

Sync data from popular fitness devices and apps such as Garmin, Strava, TrainerRoad and many others.

Garmin logo
Strava logo
Trainer Road logo

Sample Week (9th week)

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

10K Level 3.4 | 12 weeks in km | sub 32:00 min

Running
10k
Advanced
7 days/week (84 - 100 km)
Pace
10K Level 3.4 | 12 weeks in km | sub 32:00 min
$39.00
  • Apply instantly to your Final Surge calendar. Reuse this plan as much as you want.
  • Sync Structured Workouts to supported devices
  • Daily workout email reminders
Plan Provided by
Sandro Sket
Coach Image