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Intermediate to Advanced 10K Run Training Plan


Moving Forward

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5 Weeks

Plan Description

You have been running for awhile, you (and your body) feel great. You want to improve your 10K time, but want to be reasonable with your time each week. This plan's focus is the higher intensity with some 1/2 mile intervals along with some steady state miles as well. Using the RPE as your guide will help you achieve higher levels of fitness for race day. This is plan is not an overdistance approach to improving your time.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Day Off x4
01:30:00 00:30:00
Run x3
00:06:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
Day Off
01:30:00 00:30:00
00:06:00 00:30:00

Training Load By Week

This plan works best with the following fitness devices:

Matthew Bryan Parks

Moving Forward - Triathlon and Endurance Coaching

At Moving Forward, we like to focus on the most individualized approach with each of our athletes. We focus on three key components to your athletic success:

  • Technique improvement with any of the disciplines (swimming, biking, running, Nordic skiing, etc.)
  • Performance Testing: Time Trials, Functional Threshold Power and Power Profiling
  • Highly individualized training plans - updated weekly

All of our athletes are given individualized training plans and sessions. No two athletes are alike.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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