Phil's Intermediate 10K Plan + Email Access to Coach. 40 week. 4-6 workouts per wk.

Average Weekly Training Hours 03:28
Training Load By Week
Average Weekly Training Hours 03:28
Training Load By Week



A 10K plan for ambitious runners with limited time to train.
Achieve your best ever race-fitness with 4 to 6 workouts per week!


Why Buy From Us?
  • Detailed, flexible plan from respected coach/athlete Phil Mosley
  • EMAIL ACCESS for questions or help with your plan
  • Full help center & FAQ support
  • Re-use your plan multiple times, updates included free
  • Join 10,000+ athletes who train with me!

What Our Clients Say

"I am extremely pleased with the plan! Your plan combined with TrainingPeaks is the perfect combination." Mike O'Reilly, Aug 2018

"Using your program I'm already reaping huge gains. I'm running 5k's in just over 20 mins which is faster now at 40 years old than when I was in my mid 20's!" Daniel Dragic, Feb 2018


More Testimonials >

Is This Plan For You?

This plan is designed to get you in peak shape for your priority "A" 10K Race, you can include other events too. Each week has 4-5 workouts, a strength session and a day off. There are regular fitness tests enabling you to train at the correct intensity and track your progress. Workouts are measured in duration to avoid under or over training and can be exported to your compatible device (Garmin and more). Every 4th week is easier to aid recovery and adaptation. You should already be running 3-4 times p/wk and able to jog 30 mins non-stop. Guidance is provided for Heart Rate, Feel or Pace.Still not sure? We will happily switch your plan within 14 days of purchase.

Phil Mosley: Coach & Athlete

I have over 20 years of experience successfully helping amateur athletes surpass their goals, while making sure they have quality time available for family, friends and career. I started My Pro Coach to offer the world's most comprehensive range of training plans designed to help you enjoy the same success that my athletes and I have - at an affordable price.

Onboarding Emails: During the checkout process, you can check a box to share your email address with Coach Phil Mosley. This enables me to send you a series of 5 helpful emails to get you started. You can also reply to me if ever you need help.


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Sample Day 2
0:35:00
48.4TSS
Fitness Test: Threshold Pace and HR

This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks. 

Warm Up: 
5 mins in Z2 (easy/steady).

Main Set: 
Run/jog for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too. 

Warm Down:
Get warm or dry clothes on and walk for 5 mins. Optional gentle stretching session after.

Sample Day 3
0:15:00
19.3TSS
OPTIONAL Aerobic Endurance

All in Z2. These runs are to be done slowly. They will gradually build your endurance and increase your efficiency. If you do them faster, you'll increase your injury risk for no real benefit.

Sample Day 4
0:45:00
Strength & Conditioning

Please click on the link below for your guide to the strength and conditioning workouts.

Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your running performance.

Sample Day 5
0:22:00
30.1TSS
Speed Workout

These sessions are designed to gradually get you used to running faster. They will also prepare you for speed sessions later in the plan that involve longer or more efforts.

Warm Up:
5 mins in Z2.
2 x (30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1).

Main Set:
2 x (1 min in Z3 + 1 min recovery in Z1 to Z2).
2 x (1 min in Z4 + 1 min recovery in Z1 to Z2).
1 min in Z5 + 2 min recovery in Z1 to Z2.

Warm Down:
5 mins in Z2.

Sample Day 6
0:20:00
24.7TSS
Aerobic Endurance

All in low to mid Z2. This run should feel easy and you should be able to hold a conversation. These runs gradually build your endurance and increase your efficiency.

Sample Day 7
0:25:00
32.6TSS
Aerobic Endurance

Easy or steady run all in Z2. You should be able to chat at this pace. These runs are to be done slowly. They will gradually build your endurance and increase your efficiency. If you do them faster, you'll increase your injury risk for no real benefit.

Sample Day 9
0:23:00
32.4TSS
Tempo Run

Warm Up:
5 mins in Z2.
2 x (30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1).

Main Set:
3 x (3 mins in low Z4 + 60 sec recoveries in Z1).

Warm Down:
4 mins in Z2.

Phil Mosley
|
My Pro Coach

I have 20 years experience of helping amateur athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As a parent who works for a living, I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends. This gives you the structure and consistency you need to continually improve.