8-week Intermediate 10K Training Plan (with HR Zones) + Core and Hip Strength
8-week Intermediate 10K Training Plan (with HR Zones) + Core and Hip Strength
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
Michele Pettinger, RRCA Level II Certified Running Coach, Head Coach at P3 Running
All plans by this CoachLength
8 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Coach Michele offers one, 15-minute complimentary phone call to answer questions.
Take your 10K performance to the next level with this 8-week plan designed to help you build speed, strength, and endurance.
This plan is ideal for athletes with a base of 20–25 miles per week who have completed the P3 Running 8-Week 5K to 10K Base Building Plan and/or have raced more than one 10K and are ready to add structured speed work.
The plan also includes Core and Hip Stability and Strength workouts with video instruction to help athletes care for their foundation.
Coach Michele is an RRCA Level II Certified Running Coach and Certified Specialist in Fitness Nutrition (ISSA). She trains for and races ultradistance events up to 100 miles and has coached multiple athletes to successful finishes at the 50K, 50-mile, 100K, 100-mile, and 200-mile distances.
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
00:02:00 | 00:14:00 |
|
Day Off
x2
|
—— | —— |
|
strength
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
00:02:00 | 00:14:00 | |
|
|
—— | —— | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
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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Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.