Phil's Intermediate 10K Plan + Email Access to Coach: 24 Weeks

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 04:01



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 1
0:35:00
60.2TSS
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 Z1-Z2 (easy/steady).

Main Set: 
Run/jog for 30 mins at the fastest pace you can maintain for the duration. Try to keep a steady pace but if you need to take walk breaks that is OK. 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 2
0:35:00
46.1TSS
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 2
0:40:00
Base Phase 1: Strength and Conditioning #1

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Running.pdf

Whole Body Strength:
1. Squat: 3 x 12 (Exercise 1)
2. Single Leg Squat: 3 x 8 (Exercise 3)
3. Bulgarian Squat: 3 x 10 (Exercise 4)
4. Reverse Lunge: 3 x 7 (Exercise 6)
5. Tricep Kickback: 3 x 10 (Exercise 15)
6. Bent Over Row: 3 x 10 (Exercise 12)
7. Mountain Climber: 3 x 8 (Exercise 22)
8. Reverse Crunch: 3 x 12 (Exercise 26)
9. Plank: 1 x 3 (Exercise 20)

Flexibility: 5-10 minutes

Notes:
1. 3 x 12 = 3 sets of 12 repetitions with a rest between sets.
2. Rests are 30-50 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

Sample Day 3
0:31:30
48TSS
Aerobic Speed Endurance

These sessions will improve your aerobic fitness and increase your efficiency to uptake oxygen.

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

Main Set:
2 min in low Z5 + 30 secs in Z1,
3 mins in low Z5 + 1 min in Z1, 
4 mins in low Z5 + 1 min 30 secs in Z1, 
3 mins in low Z5 + 1 min in Z1,
2 mins in low Z5 + 30 secs in Z1.

Warm Down: 
5 mins Z1 to Z2.

Sample Day 4
0:40:00
Base Phase 1: Strength and Conditioning #2

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Running.pdf

Whole Body Strength:
1. Squat: 3 x 14 (Exercise 1)
2. Alternate Lunge: 3 x 9 (Exercise 5)
3. Step Up: 3 x 8 (Exercise 7)
4. Push Up: 3 x 12 (Exercise 13)
5. Lat & Front Raise Combo: 3 x 7 (Exercise 11)
6: Lying Hip Abduction: 3 x 12 (Exercise 19)
7. Glute Bridge: 3 x 14 (Exercise 17)
8. Side Plank: 1 x 3 (Exercise 21)
9. Sit-Up: 3 x 10 (Exercise 25)

Flexibility: 5-10 minutes

Notes:
1. 3 x 12 = 3 sets of 12 repetitions with a rest between sets.
2. Rests are 30-50 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

Sample Day 5
0:20:00
24.7TSS
Aerobic Endurance

Easy or steady run all in low to mid 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 6
0:30:00
39.3TSS
Aerobic Endurance

Easy or steady run all in Z2. This is your long run and will gradually increase in duration.

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.