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10K Intermediate Training Plan
You are a dedicated runner determined to improve your 10K time. Here you find sub 47:30, 45:00, 42:30, and 40:00 minute time goal plans in 8, 12, and 16 week versions.
Not an intermediate runner? Check out the beginner or advanced plan.
The key to running a faster 10K is improving endurance, lactate threshold, VO2 max, and speed. You can develop these physiological abilities by optimizing three training variables:
- Effective 10K workouts
- A balanced training week
- Intelligent training progression
Effective 10K Workouts
For a fast 10K time, avoiding weaknesses in any training zone is important. However, unlike for longer races, VO2 max and speed training are crucial when preparing for a 10K race. The 10K intermediate training plan features 12 training zones and sub-zones to help you run a faster 10K.
- Recovery run
- Easy run / Long run
- Moderate pace
- Marathon pace
- 30K pace (aerobic threshold)
- HM pace
- 15K pace (lactate threshold)
- 10K pace
- 5K pace
- 3K pace (VO2 max)
- 1500m pace
- Power
The 10K Intermediate Training Week
The 5-day running week plan includes 2 workouts and 1 long run. You have the option to replace one easy run with aerobic cross-training. You can also adjust the workout days, as long as you avoid having hard back-to-back workouts. For instance, you can move the long run from Saturday to Sunday.
- Key workout 1
- –
- Easy
- Key workout 2
- –
- Long run
- Easy
Intelligent 10K Training Progression
The 10K intermediate training plans consist of three phases: base, support, and race-specific. This means that the training intensity gradually transitions from general to race-specific efforts.
Base Training
The 6-week base phase aims to increase your weekly mileage, including the long run. Short hill sprints are scheduled twice weekly during or after easy runs to develop strength and power.
- Easy + hill sprints
- –
- Easy + hill sprints
- Easy
- –
- Long run
- Easy
Support Training
The 6-week support phase improves your VO2 max and aerobic threshold by gradually increasing the intervals/segments at these training zones.
- Intervals 5K/3K pace
- –
- Easy
- Tempo Mar/30K/HM pace
- –
- Long Run + fast finish
- Easy
Race-Specific
The 4-week race-specific phase aims to improve your lactate threshold, sustain your VO2 max, and enhance your goal pace for the 10K race. The most demanding workout is scheduled two weeks before race day, followed by a gradual 10-day taper.
- 10K/5K pace
- –
- Easy
- 15K pace
- –
- Long Run + fast finish
- Easy
Customizing the 10K Intermediate Training Plan
You can choose from 48 different versions based on 4 criteria:
- Time goal 47:30, 45:00, 42:30, or 40:00
- Plan duration of 8, 12, or 16 weeks
- Imperial or metric (miles or km)
- TrainingPeaks or FinalSurge
10K Intermediate Training Plans
IN MILES
IN KM
Sub 47:30 min
Intermediate
19 - 29 mi
per week, across 5 runs
-
Available in 8, 12, 16 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Switch plans free
within 14 days
within 14 days
Sub 45:00 min
Intermediate
24 - 32 mi
per week, across 5 runs
-
Available in 8, 12, 16 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Switch plans free
within 14 days
within 14 days
Sub 42:30 min
Intermediate
27 - 36 mi
per week, across 5 runs
-
Available in 8, 12, 16 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Switch plans free
within 14 days
within 14 days
Sub 40:00 min
Intermediate
30 - 40 mi
per week, across 5 runs
-
Available in 8, 12, 16 weeks
-
Syncs to your Garmin
-
Email coach access
Choose Plan
Switch plans free
within 14 days
within 14 days
Choose a plan according to your time goal but make sure you are realistic about it. If you current 10K PR is 55:00 minutes then you are unlikely to succeed with a sub 38:00 minute plan.
That said, the weekly mileage of the plan isn’t exact science to achieve a certain time goal. Rather, it is based on experience of what’s necessary to achieve a certain time. You may choose a 50:00 minute plan and achieve 45:00 minutes on race day — or vice versa. That means you could use the lower mileage 50:00 minute plan and personalize its zones for for a 45:00 minute time goal or use a 45:00 minute plan for a 50:00 minute time goal (if you are already comfortable with the weekly mileage).
But don’t worry, if a plan turns out to be too easy or too hard for you, I’ll change it for you free of charge within 14 days of your purchase.
Yes, you can fully adjust the plan to your needs.
Training zones
You can personalize the training zones of based on your fitness level for any plan with a click of a mouse button. Take a recent race result (or an educated guess) for your current ability and then update your zones as needed toward your goal race pace.
Training days
You can move your workouts easily with the drag and drop feature. For instance, if you prefer your long run on a Sunday instead of a Saturday, you can change the order of workouts. Just make sure you don’t have any hard back-to-back sessions.
You can also skip or replace some of your easy runs with aerobic cross-training, such as cycling or swimming. But I recommend a minimum of 4 running days per week.
Race Day
By default my plans assume the race is on a Sunday. Should your race fall on a Saturday, then remove Wednesday’s easy run and bring the workouts that follow 1 day forward.
TrainingPeaks and FinalSurge are the leading online training platforms for endurance athletes. Here you can upload your workouts to your running watch and follow the instructions in real-time. Post-workout it syncs your training data where you can observe your progress over time.
Both platforms come in free and paid versions. The free versions work just fine with any of my training plans.
If you want a maximum of training metrics then I suggest you use TrainingPeaks. But for an easy-to-use and beautiful interface I recommend FinalSurge.
You can contact me anytime via email if you have questions about the training plan or training in general.
But for personalized training consider my 1-on-1 online coaching.
