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10k Training Plans

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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 the WalkJogRun 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

Race Date: submarine
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.