Intermediate Road Running 10km Base Program 1.0 - 10 weeks (V3.2)


All plans by this Coach


10 Weeks

Typical Week

4 Run, 2 Walk, 2 Day Off, 2 Other, 2 Strength

Longest Workout

3.11 miles

Plan Specs

running 10km intermediate masters hr based tss based base period

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This Training Program is aimed at an Advanced 10km Road Runner who wants to build a solid running base.
The program is based on %Threshold Heart Rate.

The program includes a running-specific Core strength and Flexibility training program.

Training volume builds from 5 hours and 25 minutes to a maximum of 6 hours and 57 minutes.

This program is 10 weeks long:
1 Test Week,
8 Training Weeks,
1 Re-Test Week.

After completing the tests in the Test and Re-Test weeks, submit your data here:

Analysis of the data and calculation of your training zones will be done automatically.

This is a free service.

As the training zones for this program are based on %Threshold Heart Rate you will need a Heart Rate Monitor to get the best results.
We whole-heartedly recommend the POLAR brand. (See what we did there?)

Requirements for this program:
You need to have access to a 400m running track for the Test Week and 5km Time Trial route which you can access in the Test Week and the Re-Test Week.


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:43
Training Load By Week
Average Weekly Training Hours: 05:43
Average Weekly Breakdown

Coach Shamus

I have been an active participant for almost 40 years.
I have competed in the World Championships at an age group level in 1993 & 1994. In 1995 was an Elite for Olympic Distance triathlon.
I was also selected for duathlon and long distance triathlon.
Represented Polar Heart Rate monitors for 5 years, so the measure of all my training programs is Heart Rate based.
First qualified as a coach in 1993.
I studied Human Movement Science at the University of Pretoria 1991 to 1994.

Back to Plan Details

Sample Day 1

Run Test - MAF

Step 1:
Calculate your MAF Training Zone here:

Step 2:
Download the PDF attached

WU: (Warm Up)
10 mins jog
5 x 80m building "run throughs", walk back

MS: (Main Set)
3 x 1 Mile (4 laps of a track) @ 180 minus your age
2 mins walk between

LD: (Loosen Down)
5 mins easy jog

*measure your time and average heart rate for each mile
**if possible, take a split time on each lap (400m) of each mile.

Email results ASAP

Sample Day 2


Walk 30 mins

Sample Day 3

Run Test - 5km TT

Download attached PDF
WU: (Warm Up)
8 mins Z1
5 mins Z2
3 mins Z3

30 secs Strides (start at a slow pace, build up to fast - not sprint - pace)
1 min walk
Repeat 4 times.

MS: (Main Set)
Run 5km as hard as possible at a pace you can maintain for the entire TT (Time Trial)

LD: (Loosen Down)
10 mins Z1

*record time and average heart rate for the 5km TT
**record a split time and average heart rate for each km

Enter your test data here:

Sample Day 4


Walk 30 mins

Sample Day 6

1.5km Run TT

Download the PDF attached.

WU (Warm Up):
7 mins Z1
8 mins Z2
2 x 2 min @ 75% pace with 2 min walk between.

MS (Main Set):
Run 1500m @ max effort
Cool Down:
5 min easy jog

*record time for the 1.5km TT
**record your split times for 500m, 1000m and 1500m
***record your Heart rate for each 500m splits

Submit you data here:

Sample Day 7


Walk 30 mins

Sample Day 8

Run Aerobic Endurance 2.10300

5 mins Z1

20 mins Z2, up to 75% on the hills

5 mins Z1

Intermediate Road Running 10km Base Program 1.0 - 10 weeks (V3.2)

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