_ The 2022 RRRC Advanced 10K Training:
 

Join the Richmond Road Runners Club's Advanced 10K Training (A10K) to achieve that sub-60 minutes personal record in a 10K race during Spring 2022. 

A10K Training starts Saturday, January 29!

This program is designed for intermediate to advanced runners with a goal of completing a 10K race in less than one hour. In support of our runner’s ambitions, the 2022 program provides a defined range of weekly volume for both the intermediate or advanced runner supplemented with prescriptive pacing guidance for tempo and track workouts. The 2022 program will adhere to Critical Velocity training guidelines and pace targets. Click here to learn more about Critical Velocity training.

We recommend that A10K participants arrive at the first scheduled run (Sat. Jan. 29) with a respectable mileage base - at least 15-20 miles per week for 1-2 months before the program starts. The first week of the plan calls for 20-25 miles or running. Going from 0 miles to 25 miles in the first week of training is strongly discouraged.

What you can expect from the program in 2022

In-person program (unless local or state orders prohibit it) - Participants capped at 150 runners.

13 weeks of structured training (starting Saturday Jan 29)

• Saturday tempo runs (6 - 8.5 miles total distance) - 8:00 AM from RRRC Club House
• Weekly track workouts - 6:00 PM on Tuesday evening at Sports Backers' Stadium - starting Feb 1
• Added training plan and runs/track workouts (track Apr 26 & tempo Apr 30) for those racing the Carytown 10K 

Training targeted for the 2022 Sports Backers' Monument Avenue 10K and/or the 2022 RRRC Carytown 10K as the goal races.

• Monument Avenue 10K tentatively planned for Saturday, April 23
  • A10K participants must register via Sports Backers and pay the race registration fee separately
• Carytown 10K tentatively planned for Sunday May 8
  • A10K participants will have a "reserved entry" for Carytown 10K for guaranteed registration but you pay the race registration fee separately

Your A10K Training package also includes:

• Training plan with goal-based recommended paces for tempo run and track workouts (details in a welcome email mid-January)
• Two coaches who will work with each goal-based group during the tempo run and on the track to help you realize your training goals
• Free entry into the RRRC Huguenot 3 Miler at Robious Landing Park (TBD on a Sunday morning in early March)
• A10K shirt (register by January 29 to guarantee that you get a shirt) 

Our Head Coaches are: Jason Ford & Karl Gordon

Do you have questions about the training and if it will be a good fit for you?

Email Jason and Karl with your questions.