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runningadvanced
Faster 10K
Beginners go from walk/run to running 5K continuously (couch-to-5K style progression). Intermediate/advanced runners sharpen 10K speed with Daniels T, I and R sessions on an 80/20 easy base.
- Length
- 10 weeks
- Weekly load
- 5-8.5 h/wk (marathon to 10 h)
- Peak week
- 6 h
Who it's for
Running 5-6x/week for 2+ years; knows race paces / VDOT.
Sample week 1
| Day | Session | Min | Intensity |
|---|---|---|---|
| Mon | Recovery Run | 40 | easy |
| Tue | Time Trial: 20-30 min (set VDOT/LTHR) | 45 | hard |
| Wed | Easy Run | 50 | easy |
| Thu | Easy Run + Strides | 50 | easy |
| Fri | Rest | — | rest |
| Sat | Long Run | 60 | easy |
| Sun | Recovery Run | 45 | easy |