Training Plans > 10k Training Plans > Intermediate Run 10k Training Plan

Intermediate Run 10k Training Plan

Training Plan Overview

The Intermediate 10K Run Training Program is geared towards runners who have completed 10K and want to improve their finish time successfully. It incorporates four run (two easy, one long, one speed), two cross-training days and one rest day. The speed workouts focus on improving speed, fitness and efficiency in running. The gradual progression of endurance runs will allow you to run farther, more easily and the cross-training allows you to incorporate other activities you enjoy to complement your program. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running. The Intermediate 10K Run Program is best suited for those who have been running at least 4-5 times per week for 40-60 minutes.

Follow this plan on your iPhone, iPad or iPod touch with alerts each day to help you complete the program showing routes each day. Learn more about our Intermediate Run 10k Training App.

Training Plan Mileage Chart

Weekly Overview

Click on a week number to see the daily descriptions for that week. Enter a race date below to customize the plan for an upcoming race. Once you've settled on a plan, drag this link to your bookmarks for easy reference. My 10k training plan

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1 Feb 18	Feb 18 Easy Run 40 mins	Feb 19 Cross-Train 45 mins	Feb 20 Run 45 mins	Feb 21 Cross-Train 45 mins	Feb 22 Run 30 mins	Feb 23 Endurance Run 50 mins	Feb 24 Rest
Week 2 Feb 25	Feb 25 Run 40 mins	Feb 26 Cross-Train 45 mins	Feb 27 Run 45 mins	Feb 28 Cross-Train 45 mins	Feb 29 Run 30 mins	Mar 1 Endurance Run 50 mins	Mar 2 Rest
Week 3 Mar 3	Mar 3 Easy Run 40 mins	Mar 4 Cross-Train 45 mins	Mar 5 Run 50 mins	Mar 6 Cross-Train 45 mins	Mar 7 Run 30 mins	Mar 8 Endurance Run 60 mins	Mar 9 Rest
Week 4 Mar 10	Mar 10 Easy Run 45 mins	Mar 11 Cross-Train 45 mins	Mar 12 Speed Run 50 mins	Mar 13 Cross-Train 45 mins	Mar 14 Rest	Mar 15 Endurance Run 50 mins	Mar 16 Rest
Week 5 Mar 17	Mar 17 Easy Run 45 mins	Mar 18 Cross-Train 45 mins	Mar 19 Speed Run 56 mins	Mar 20 Cross-Train 45 mins	Mar 21 Run 30 mins	Mar 22 Endurance Run 70 mins	Mar 23 Rest
Week 6 Mar 24	Mar 24 Easy Run 45 mins	Mar 25 Cross-Train 45 mins	Mar 26 Speed Run 44 mins	Mar 27 Cross-Train 45 mins	Mar 28 Run 30 mins	Mar 29 Race Pace Run 60 mins	Mar 30 Rest
Week 7 Mar 31	Mar 31 Easy Run 45 mins	Apr 1 Cross-Train 45 mins	Apr 2 Speed Run 50 mins	Apr 3 Cross-Train 45 mins	Apr 4 Run 30 mins	Apr 5 Endurance Run 80 mins	Apr 6 Rest
Week 8 Apr 7	Apr 7 Easy Run 45 mins	Apr 8 Cross-Train 45 mins	Apr 9 Run 46 mins	Apr 10 Cross-Train 45 mins	Apr 11 Run 30 mins	Apr 12 Race Pace Run 70 mins	Apr 13 Rest
Week 9 Apr 14	Apr 14 Easy Run 40 mins	Apr 15 Cross-Train 45 mins	Apr 16 Run 46 mins	Apr 17 Cross-Train 45 mins	Apr 18 Run 30 mins	Apr 19 Endurance Run 60 mins	Apr 20 Rest
Week 10 Apr 21	Apr 21 Easy Run 40 mins	Apr 22 Rest	Apr 23 Run 30 mins	Apr 24 Rest	Apr 25 Run 30 mins	Apr 26 Run 20 mins	Apr 27 10K Race!

Warning

Based on your selected race date you should have started training on Feb 18, 2012. If you didn't you shouldn't start this training plan without consulting a coach. Unless you've been working out at a level consistent with the scheduled workouts so far you risk injury or death by following the training plan.

Disclaimer

WalkJogRun.net strongly recommends that you consult with your physician before beginning any exercise program. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge WalkJogRun.net from any and all claims or causes of action, known or unknown, arising out of WalkJogRun.net's training program.