Running 10k Intermediate
Carrie Rucker, PT, DPT, USAT and IRONMAN Certified CoachAll plans by this Coach
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This 8 week plan is designed for the intermediate runner who is training for a 10k race. It is recommended that you have previously completed a 10k distance race or longer, have been running an average of 16-20 miles per week consistently for the last two month, and can complete the following distance:
Run 6 miles
This plan will include a benchmark running test to establish or update your training zones. You'll also receive a training zone calculator as well as step by step instructions on how to update your ranges in Training Peaks.
A typical week will include four runs (longest peaks at 8 miles) two days of interval training, two strength training sessions, two foam rolling sessions, and two cross-training day. There will be a gradual build in duration and intensity for two to three weeks, and then an easier week to allow for recovery.
Each training plan will include access to the training zone calculators as well as a Training Manual. The training manual will include instructions on how to use your zones (RPE, HR, pace), how to perform benchmark testing, and access to video descriptions of the drills and exercises, and tips on race day and workout hydration and nutrition.
If you have questions about this plan please email me at firstname.lastname@example.org
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:01 hrs||0:30 hrs|
|2:55 hrs||1:12 hrs|
|0:47 hrs||0:30 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||2:01 hrs||0:30 hrs|
||2:55 hrs||1:12 hrs|
||0:47 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices: