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10KM INTERMEDIATE TRAINING PLAN

Author

Wilson Komen

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Length

8 Weeks

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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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Plan Description

10KM – Intermediate; Goal Time: 47 min-38 min
Maximum Distance Per Week: 27-38 miles

• Ideal for runners who have been running 5 or 6 days a week on a regular basis for a minimum of 2 months and have completed two to three 10KM races. Likewise, these runners should have incorporated some speed work (track intervals or tempo runs) into their training. This plan is designed for runners who are transitioning to the half marathon distance.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx5
31mi 11mi
X-Trainx1
—— ——
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
31mi 11mi
X-Train
—— ——
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Wilson Komen

coach kiprunning

A competitive runner himself, Wilson Komen brings nearly a decade of experience to his coaching. He sees it as his mission to help all of his runners—new and experienced alike—maintain healthy, consistent training regimens that will lead to rewarding racing experiences.

Coach Wilson Komen is certified by the Road Runners Club of America.