10K Hansons Advanced
Hansons
About the plan
The 10K using the Hansons method, for advanced runners who already train six days a week. The week follows the team's signature: three “something of substance” sessions (speed on Tuesday, tempo on Thursday and the long run on Sunday) surrounded by easy runs, with Wednesday always off. In the first seven weeks, Tuesday is speed: a ladder of intervals at VO2 max pace that goes from 8x400 m to 3x1600 m. From week eight on it becomes “strength,” the name Hansons gives to longer repetitions of 1 to 2 km, at a pace slightly slower than race pace, with short rest. Thursday is the tempo run at 10K goal pace, growing from 2 to 5 continuous miles (4 to 8 km). The long run stays between 9 and 12 miles (14 to 20 km) because, in this method, it is more of a tired-legs workout than the event of the week. Volume runs from 35 to 47 miles (57 to 75 km), with a cutback every four weeks, and the final week tapers for the race on Sunday. Two of the six weekly runs are quality sessions, a proportion above the catalog average and faithful to the method.
The plan in numbers
- Duration
- 12 weeks
- Runs per week
- 6
- Weekly volume
- 31 mi → 38 mi
- Longest run
- 12 mi
Week 1 starts at 31 mi and volume builds to 38 mi in week 7, the heaviest of the plan.
A typical week has 6 runs, and the longest session reaches 12 mi (Long, week 7).
Over the final 5 weeks volume drops from 38 mi to 16 mi so you arrive at the race rested.
Race day (6.2 mi) falls on Sunday of week 12; the week holds 16 mi of running before it.
There are 11 tune-up races on the way to the goal race.
Key workouts
The quality sessions that come up most in this plan:
- Long11 sessions across 11 weeks
- Interval8 sessions across 8 weeks
- Threshold4 sessions across 4 weeks
- Repetition1 session across 1 week
Who it's for
Advanced level. To start safely you should already be running about 31 mi per week and be comfortable with a 8.7 mi session — that is what week 1 asks for.
Week 1 — workout preview
36 mi this week
5 mi
7.1 mi
5.6 mi
5 mi
5 mi
8.7 mi
Week 7 — the heaviest of the plan
46 mi this week
6.2 mi
7.2 mi
7.5 mi
6.2 mi
6.2 mi
12 mi
Plan Structure
12 weeks · 71 workouts · 13 rest days
See the full plan
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