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Phil's Intermediate 10K Plan (4~5 hrs/wk)+ Email Access to Coach: 20 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Phil Mosley + Free Email Coach Support (Rated 5.0/5). MyProCoach™

All plans by this Coach
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Length

20 Weeks

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.

Still have questions about this plan?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description



A 10K Plan for Ambitious Runners with Limited Time to Train.
Peak for your best ever race!


Why Buy From Us?
  • Detailed, flexible plan from best selling coach Phil Mosley (800+ training plans and 20,000+ sold on TrainingPeaks)
  • EMAIL ACCESS for questions or help with your plan
  • Full help center & FAQ support
  • Re-use your plan multiple times, updates included free
  • CHOOSE from 55+ 10K running plans (6-40wks) for all levels of athletes & masters (browse them here!)
Over 150 5-Star Reviews and counting! ⭐️⭐️⭐️⭐️⭐️

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

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


Read more >>

Is This Plan For You?

Visit "Training for 10K Running" for more information. Key features include:
  • Progress from 3:45 to 5 hrs training p/wk
  • 4-5 runs, 2 strength sessions and 1 day off each week
  • Every 4th week is for active recovery
  • Fitness tests to track progress
  • Train using Pace, HR or RPE (Feel)
To start you should already be running 4x per week and able to jog for 30 mins. Click below to watch a Series of 6 Short Videos from Phil about our plans:



Still not sure? We'll happily switch your plan free within 14 days.

  • Unlimited swaps between all of Phil's 800+ Plans
  • FREE TrainingPeaks Premium (discounts apply if you already have it)
  • Non-stop email coach support
All for one low monthly fee! Click here to view pricing & learn more >>

A Recognised Expert, As Featured On:



Email Support:

Our Certified coaching team are on hand to answer any questions during the first use of your plan, plus a bonus 3 months after its completion. During checkout, please share your email so I can send you a series of 5 helpful emails.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx5
2:55 hrs 1:10 hrs
Strengthx2
1:00 hrs 0:40 hrs
Day Offx1
—— ——
Customx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
2:55 hrs 1:10 hrs
Strength
1:00 hrs 0:40 hrs
Day Off
—— ——
Custom
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Phil Mosley

MyProCoach™

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.