How Advanced 10K Training Works

Tips for Advanced 10K Training

Races like the Peachtree Road Race often attract runners of all levels. And while anyone reasonably fit can walk or even jog the race, to win, it takes a well-conditioned and well-prepared athlete. Part of this preparation includes nutrition. Proper nutrition will aid you during your training in developing lean muscle. It will also keep you from cramping up which can happen in any race and even more so in extreme conditions like the Georgia heat.

Competitive runners work hard to build lean muscle mass. That said, it's not easy maintaining lean muscle while trying to keep up with the necessary calorie intake needed for an advanced 10K training program. Consuming 100 calories more than your recommended intake each day can add 10 pounds (4.5 kilograms) per year. Energy drinks and bars can provide runners with a burst of power, so to speak, but at the cost of calories. A well-rounded diet is full of carbohydrates, protein and yes, fat. An ideal plan will consist of 50 percent carbs, 25 percent protein and 25 percent fat [source: Fernstrom].

To determine your daily calorie intake, take your weight and multiply it by 13. That number should be your total calorie consumption for each day [source: Fernstrom]. Plan meals around these criteria to get your body on the proper diet.

Like any exercise plan, you'll only get out of it what you put in. For instance, tempo runs aren't effective if not run at the proper speed and distance. The only way to build up the endurance and speed to excel in a 10K -- and maybe even win -- is to push your mind and body past where you think it can go.

Advanced 10K training works the same way for men and women. It's not just men who excel at distance running. Paula Radcliffe's world record of 30:21 has stood since 2003, and it isn't that far off the fastest record time for men.

If you're not too exhausted yet, take a few minutes to browse the related articles below before getting ready to build your own advanced 10K training plan.

Related Articles


  • "10 Biggest 10Ks in the U.S." (July 16, 2010)
  • Boston Athletic Association. "Boston Marathon History." (July 2, 2010)
  • "Advanced 10K Training Program: Run your 10K Race Faster." (July 2, 2010)
  • Fernstrom, Madelyn. "The Runner's Diet." Runner's World. August 2004. (June 30, 2010),7120,s6-242-304-310-7771-0,00.html
  • Galloway, Jeff. "Speed Play." Runner's World. Aug. 21, 2007. (July 1, 2010),7120,s6-238-263--12081-0,00.html
  • Hanc, John. "Your Perfect Tempo." Runner's World. May 23, 2007. (July 1, 2010),7120,s6-238-267--11909-0,00.html
  • "10000M Men." (July 2, 2010)
  • Palmer, Andy. "Training Program -- 10K Advanced." Running Times. (July 13, 2010)
  • Rennie, Doug. "Your Ultimate 10K Plan." Runner's World. July 2004. (July 1, 2010),7120,sss6-238-244--1117-3-5X8X10-4,00.html
  • Russi Sarnataro, Barbara. "Fitness Basics: Running for Your Life." WebMD. (July 2, 2010)
  • Sport Fitness Advisor. "Advance 10K Training Program." (July 1, 2010)
  • "Advanced 10K Running Program." (July 1, 2010)