📥 Digital Download — PDF delivered instantly to your email after purchase. No shipping, no waiting. Ready to Run Faster Over The 10k? If you are already comfortable running 10km and are looking to take your performance to the next level, this 8-week program is designed to help you become faster, more efficient, and better prepared for race day. The plan follows the Raw Endurance approach, where learning to understand your body is just as important as the numbers on your watch. Pace and data are useful tools, but your effort and how you feel during each session are what guide the training. Throughout the program, you'll develop the ability to hold stronger efforts for longer, improve your running efficiency, and build the strength and endurance needed to run your best 10km. The Program Outline Structured Progression: The program is split into two 4-week blocks. Each block includes three weeks of building your speed and endurance, followed by a lighter week to allow your body to recover, adapt, and prepare for the next phase of training. Feel-Based Training: I use a 5-tier intensity framework—Easy, Aerobic, Tempo, Threshold, and VO₂—to help you understand how each session should feel. While your watch can provide useful feedback, learning to recognise your effort by feel is a valuable skill that helps you stay connected with your body, especially when the intensity increases. Dynamic Workouts: I have designed a variety of sessions to keep your training engaging and purposeful. You'll work through speed sessions, tempo work, and long runs that develop your ability to maintain strong form and pace as fatigue builds. Body Conditioning: To support your running, I include cross-training and specific strength work throughout the program. These sessions help build your aerobic fitness, improve your running mechanics, and strengthen your body for the demands of 10km training. Mental Strategy: The 10km distance requires both physical preparation and the ability to stay composed when the effort gets challenging. I include practical mental strategies to help you stay present, trust your training, and maintain focus when the race starts to hurt. Prerequisites The Advanced 10km Program is designed for runners who already have a strong foundation and are looking to take their performance further. Ideally, you should have a few years of consistent running behind you, experience with 10km training or racing, and currently be averaging around 35–40km per week. Testimonials "Madi really knows how to put together a quality training program. The workouts challenge you in the right way, build week after week, and have helped me achieve personal bests I never thought I'd run." - Jake
