MSquared Coaching- 12 Week 10km Run Plan (intermediate)
Author
Michael Masters
All plans by this CoachLength
12 Weeks
Typical Week
3 Day Off, 4 Run
Longest Workout
8.08 miles
Plan Specs
running 10km
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Summary
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.
Stats
Sample Day 1
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 3
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 5
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 6
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 8
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 10
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 12
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.