Overview

This is a structured 10–12km intermediate program designed for runners who want to go beyond simply completing the distance — focusing on pace control, speed development and consistent performance.

Training is based on a time-based system combined with % pace, allowing each session to be individualized while maintaining the correct physiological stimulus.

How It Works

Before starting the program, you need to establish your reference pace:

Perform a 12-minute maximal effort test (flat course)
Use your average pace to define your training zones
Set your zones in TrainingPeaks:
Settings → Zones → Speed/Pace → Threshold Pace → Save

This step ensures that all sessions are aligned with your current fitness level.

Training Structure

The program includes a balanced combination of:

Endurance sessions → build aerobic capacity and efficiency
Interval sessions → improve speed and VO₂ response
Fartlek sessions → develop pacing variability and control

Optional strength training sessions are included to support performance and injury prevention.

Execution Guidelines

All sessions should be guided by % pace
Heart rate can be monitored, but pace is the primary reference
Consistency and control are key for progression

Final Note

This is not a generic running plan.
It is a structured system designed to help you train with purpose and execute your race with confidence.