This programme is aimed at those wanting to improve their current 10k personal best. As an advanced athlete, you should be a regular runner and already have some experience over this distance.
Throughout the duration of this plan, you will not only work on and improve your speed, but you will also develop your aerobic base endurance which will give your the foundations you need to move onto longer distances if you wish to.
Incorporating regular strength work and cross-training will also help to keep you injury-free and improve your overall fitness.
Heart rate monitor (optional)
There is a strength & conditioning session so you would ideally need access to some basic gym equipment. If you do not have access to some pieces of equipment we can give substitutions.