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.
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 Mar 26 |
Mar 26 Easy Run 40 mins |
Mar 27 Cross-Train 45 mins |
Mar 28 Run 45 mins |
Mar 29 Cross-Train 45 mins |
Mar 30 Run 30 mins |
Mar 31 Endurance Run 50 mins |
Apr 1 Rest |
| Week 2 Apr 2 |
Apr 2 Run 40 mins |
Apr 3 Cross-Train 45 mins |
Apr 4 Run 45 mins |
Apr 5 Cross-Train 45 mins |
Apr 6 Run 30 mins |
Apr 7 Endurance Run 50 mins |
Apr 8 Rest |
| Week 3 Apr 9 |
Apr 9 Easy Run 40 mins |
Apr 10 Cross-Train 45 mins |
Apr 11 Run 50 mins |
Apr 12 Cross-Train 45 mins |
Apr 13 Run 30 mins |
Apr 14 Endurance Run 60 mins |
Apr 15 Rest |
| Week 4 Apr 16 |
Apr 16 Easy Run 45 mins |
Apr 17 Cross-Train 45 mins |
Apr 18 Speed Run 50 mins |
Apr 19 Cross-Train 45 mins |
Apr 20 Rest |
Apr 21 Endurance Run 50 mins |
Apr 22 Rest |
| Week 5 Apr 23 |
Apr 23 Easy Run 45 mins |
Apr 24 Cross-Train 45 mins |
Apr 25 Speed Run 56 mins |
Apr 26 Cross-Train 45 mins |
Apr 27 Run 30 mins |
Apr 28 Endurance Run 70 mins |
Apr 29 Rest |
| Week 6 Apr 30 |
Apr 30 Easy Run 45 mins |
May 1 Cross-Train 45 mins |
May 2 Speed Run 44 mins |
May 3 Cross-Train 45 mins |
May 4 Run 30 mins |
May 5 Race Pace Run 60 mins |
May 6 Rest |
| Week 7 May 7 |
May 7 Easy Run 45 mins |
May 8 Cross-Train 45 mins |
May 9 Speed Run 50 mins |
May 10 Cross-Train 45 mins |
May 11 Run 30 mins |
May 12 Endurance Run 80 mins |
May 13 Rest |
| Week 8 May 14 |
May 14 Easy Run 45 mins |
May 15 Cross-Train 45 mins |
May 16 Run 46 mins |
May 17 Cross-Train 45 mins |
May 18 Run 30 mins |
May 19 Race Pace Run 70 mins |
May 20 Rest |
| Week 9 May 21 |
May 21 Easy Run 40 mins |
May 22 Cross-Train 45 mins |
May 23 Run 46 mins |
May 24 Cross-Train 45 mins |
May 25 Run 30 mins |
May 26 Endurance Run 60 mins |
May 27 Rest |
| Week 10 May 28 |
May 28 Easy Run 40 mins |
May 29 Rest |
May 30 Run 30 mins |
May 31 Rest |
Jun 1 Run 30 mins |
Jun 2 Run 20 mins |
Jun 3 10K Race! |
Warning
Based on your selected race date you should have started training on Mar 26, 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.