10K: Intermediate Plan: 12 Weeks

Average Weekly Training Hours 04:15
Training Load By Week
Average Weekly Training Hours 04:15
Training Load By Week

10K Plan for the intermediate runner. This is for you if you have done a couple of races and are now confident you can handle the distance and event. It's a challenging program however you can handle it. Once you complete it, you will see great results and your confidence will soar.

Sample Day 2
0:35:00
Easy day

An easy run of 30 to 40 minutes. Easy means not pushing it. We tend to go for it for every workout. Treat easy days as recovery days and it will take you far.

Sample Day 3
0:45:00
45 minute run with pick ups

10 minute warm up followed by 10 x 30 seconds pick ups. Pace is 5k goal pace. Recovery is 90 seconds of easy running.

Sample Day 4
0:50:00
Hill repeats

20 minute Warm-Up. Followed by Hill Repeats: 6 to 8 times on a moderately sloped hill at 5k effort or harder lasting 60 to 75 seconds. If on treadmill, 4% to 6% grade. Recovery is jog down hill. Get heart rate under control. Cool down is 10 to 15 minutes.

Sample Day 6
0:40:00
Easy run

30 to 40 minute easy run

Sample Day 7
1:20:00
Long Run

70 to 80 minutes of a steady run. If you have it in you, pick up the pace the last 10 minutes.

Sample Day 9
0:45:00
One minute pick ups

15 minute warm up followed by 8 to 10 x 1 minute at 5K pace with a one minute jog recovery. 15 minute cool down

Sample Day 10
0:35:00
Easy day

An easy run of 40 to 50 minutes. Easy means not pushing it. We tend to go for it for every workout. Treat easy days as recovery days and it will take you far.

Bob Mittleman
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Run Bob Run

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