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10KM INTERMEDIATE TRAINING PLAN

Author

Wilson Komen

All plans by this Coach
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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.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
31mi 11mi
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Workouts Per Week Weekly Average Longest Workout
31mi 11mi
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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.

Sample Day 1

5mi
STEADY PACE

Run type: Steady pace run: 2mi, warm up: main 3mi @ 7:51 to 8:11, cool down none: Total distance= 5mi

Sample Day 2

3mi
EASY STEADY

Run type: Easy steady pace: 1mi, warm up:main 2mi @ 8:23 to 9:44, cool down none: Total distance= 3mi

Sample Day 3

6mi
STEADY PACE

Run type: Steady pace: 2mi, warm up: main 4mi @ 7:51 to 8:11, cool down none: Total distance= 6mi

Sample Day 4

4mi
EASY STEADY

Run type: Easy steady pace: 1mi, warm up: main 3mi @ 8:23 to 9: 44, cool down none: Total distance= 4mi

Sample Day 6

8mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 5mi @ 8:26 to 9:44, cool down none: Total distance= 8mi

Sample Day 8

5mi
STEADY PACE

Run type: Steady pace run: 2mi, warm up: main 3mi @ 7:51 to 8:11, cool down none: Total distance= 5mi

Sample Day 9

3mi
EASY STEADY

Run type: Easy steady pace: 1mi, warm up:main 2mi @ 8:23 to 9:44, cool down none: Total distance= 3mi

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