MSquared Coaching- 12 Week 10km Run Plan (intermediate)

Average Weekly Training Hours 02:25
Training Load By Week
Average Weekly Training Hours 02:25
Training Load By Week

This programme is for you if you have already done a race of 10km or longer and
would like to improve your time. It uses long runs so you can cover the distance, and
tempo and speed work to increase your pace.

Sample Day 2
0:40:00
4.97mi
Easy Run

Do these work outs on soft flat terraine such as a packed dirt or gravel trail an run in zone 2. Keep all movements quick and light. These may also be done on a treadmill at 1 degree incline.

Sample Day 4
0:30:00
3.73mi
Muscular Endurance Tempo

Run on a flat to gently rolling course. After a thorough warm up increease the pace slightly to maintainintensity for main effort. Finish comfortably. Used during base period as depletes the legs for high intensity workouts.

Sample Day 6
0:30:00
3.11mi
Local Park Run - www.parkrun.org.uk/

Parkrun organise free, weekly, 5km timed runs around the world. They are open to everyone, free, and are safe and easy to take part in.

These events take place in pleasant parkland surroundings and we encourage people of every ability to take part; from those taking their first steps in running to Olympians; from juniors to those with more experience; we welcome you all.

Sample Day 7
0:25:00
3.11mi
Endurance Basic

Do these work outs on soft flat terraine such as a packed dirt or gravel trail an run in zone 1-2. Keep all movements quick and light. These may also be done on a treadmill at 1 degree incline.

Sample Day 9
0:40:00
4.97mi
Easy Run

Do these work outs on soft flat terraine such as a packed dirt or gravel trail an run in zone 2. Keep all movements quick and light. These may also be done on a treadmill at 1 degree incline.

Sample Day 11
0:30:00
3.73mi
Muscular Endurance Tempo

Run on a flat to gently rolling course. After a thorough warm up increease the pace slightly to maintainintensity for main effort. Finish comfortably. Used during base period as depletes the legs for high intensity workouts.

Sample Day 13
0:30:00
3.11mi
Local Park Run - www.parkrun.org.uk/

Parkrun organise free, weekly, 5km timed runs around the world. They are open to everyone, free, and are safe and easy to take part in.

These events take place in pleasant parkland surroundings and we encourage people of every ability to take part; from those taking their first steps in running to Olympians; from juniors to those with more experience; we welcome you all.

Michael Masters
|
MSquared Triathlon Coaching

Michael's coaching profile speaks for itself. With a lifetime of experience in sports coaching at the very highest levels he is without doubt one of the most exciting coaches on the scene.

Level 3 British Triathlon | Level 3 British Cycling (Road & TT) | UK Athletics Endurance Running Coach | BTF Mentor | ASA OW Swim Coach | UKAD Acredited Advisor

Michael can provide individuals with an underwater swim analysis seperate to the full range of Training Peaks coaching packages available.