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Intermediate 16-Wk 10K Training Plan

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Ryan Eckert, MS, CSCS

All plans by this Coach

Length

16 Weeks

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

Overview

This is an intermediate training plan for an athlete interested in completing a 10K road race. This training plan is geared towards the individual that is interested in setting a personal best at this distance and has run at least 1-2 10K races. This training plan is prescribed and individualized based on run pace, heart rate, and Rating of Perceived Exertion (1-10 scale) and assumes that an athlete has the equipment necessary to run. This training plan includes a mixture of road running, resistance training performed in a gym, and cross-training (other aerobic activities of the athletes' choice). An athlete should have a basic level of fitness before participating in this training plan, including at least 6-12 months of consistently running at least 2-3 times per week. Additionally, it is recommended that the athlete has the ability and basic competency to run without pain.

Note: When viewing the weekly training volume preview on TrainingPeaks, keep in mind this training plan includes both a mixture of time-based sessions and distance-based sessions; so the weekly training volume will be expressed in terms of both time and distance.

This training plan comes with a few documents/resources that will prove useful to athletes while following along to the prescribed plan:
1. Instructional Booklet - Contains basic educational and background material that will help the athlete successfully complete the training plan and learn about the training process
2. Exercise Technique Guidebook - Contains pictures and descriptions of over 80 exercises that will help the athlete successfully complete training sessions prescribed within the plan
3. Training and Racing Zones Chart - This will be useful in documenting run pace and heart rate zones to be used during training and racing; these zones will bet set by performing tests regularly throughout the training plan

Basic equipment needed to successfully complete the run sessions within this training plan include:
-running shoes
-proper run clothing and attire
-GPS run watch
-heart rate monitor (chest strap or arm strap is ideal over wrist-based heart rate monitors on watches)

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
00:14:00 00:40:00
Strength x1
01:05:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
Run
00:14:00 00:40:00
Strength
01:05:00 00:45:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Ryan Eckert, MS, CSCS

Peak Endurance Solutions, LLC

Peak Endurance Solutions is a company dedicated to providing endurance athletes with a premier coaching service through individualized, one-on-one coaching as well as pre-planned, customized training plans available for purchase.


  • 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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