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

Warning

Based on your selected race date you should have started training on Jul 22, 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.