10KM INTERMEDIATE TRAINING PLAN

Training Load By Week
Training Load By Week

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.

Sample Day 1
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
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 15
9mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 6mi @ 8:26 to 9:44, cool down none: Total distance= 9mi

Sample Day 22
9mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 6mi @ 8:26 to 9:44, cool down none: Total distance= 9mi

Sample Day 29
10mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 7mi @ 8:26 to 9:45, cool down none: Total distance= 10mi

Sample Day 36
10mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 7mi @ 8:26 to 9:45, cool down none: Total distance= 10mi

Sample Day 43
11mi
LONG RUN

Run type: long run, Easy steady pace: 3mi, warm up: main 8mi @ 8:26 to 9:45, cool down none: Total distance= 11mi

Wilson Komen
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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.