Phil's Intermediate 10K Plan + Email Access to Coach. 24 week. 4-6 workouts per wk.

Average Weekly Training Hours 03:40
Training Load By Week
Average Weekly Training Hours 03:40
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

"Just wanted to drop a message and let you know that I was extremely pleased with the plan! Your plan combined with TrainingPeaks is the perfect combination." - Mike O'Reilly 2nd August 2018 -

"After 5 or so weeks of using your program I'm already reaping huge gains. I'm already running 5k's in just over 20 minutes which is faster now at 40 years old than when I was in my mid 20's!" - Daniel Dragic, 18th February 2018 -


More Testimonials >


Is This Plan For You?

This plan is designed to get you in peak shape for your target 10K "A" race, although you can include other events too. There are 4 to 5 runs per week plus a strength session. There's a day off each week and every fourth week is easier to aid recovery and adaptation. To be successful with this plan you should already be running 3 or 4 times per week and capable of running 30 mins non-stop. Guidance is provided for Heart Rate, Feel or Pace. You can start this plan any Monday.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.

A Recognized Expert, As Featured On:





Want More Information?

Copyright © 2018. Myprocoach Ltd.

Sample Day 24
0:30:00
39.3TSS
OPTIONAL Aerobic Endurance

All in low to mid Z2.

Sample Day 55
0:20:00
24.7TSS
Aerobic Endurance

All in low to mid Z2.

Sample Day 61
0:43:00
62.2TSS
10K Pace Efforts

These runs will improve your ability to manage greater intensities of effort for a longer periods of time. Also getting you used to running your race pace.

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

Main Set:
8 min in mid Z4 + 2 min recoveries in Z1,
6 min in mid Z4 + 2 min recoveries in Z1,
4 min in mid Z4 + 2 min recoveries in Z1,

Warm Down:
5 mins in low Z2.

Sample Day 83
0:20:00
24.7TSS
Aerobic Endurance

All in low to mid Z2.

Sample Day 145
0:40:00
50.4TSS
Aerobic Endurance/Strength

All in low to mid Z2. Ideally on a hilly route.

Sample Day 163
0:25:00
31.1TSS
Taper Week Run

All in low to mid Z2.

Sample Day 164
0:22:00
29.3TSS
Taper Week Run With Short Efforts

Warm Up:
10 mins in Z2.

Main Set:
2 x (60 secs in low Z4 + 2 mins in Z2).

Warm Down.
6 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.