Phil's Intermediate 10K Plan + Email Access to Coach. 06 week. 4-6 workouts per wk.

Average Weekly Training Hours 03:26
Training Load By Week
Average Weekly Training Hours 03:26
Training Load By Week



A 10K plan for ambitious runners with limited time to train.
Peak for your race 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, Aug 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, Feb 2018


More Testimonials >

Is This Plan For You?

This plan is designed to get you in peak shape for your target 10K "A" race. There's a fitness test in the 1st week enabling you to train at the correct intensity. The workouts are measured in duration so you spend the right amount of time on your feet and avoid under/over training. Each week there are 4-5 workouts plus a strength session and a day off. The 3rd week is easier to aid recovery and adaptation. To be successful with this plan you should already be jogging 3 or 4 times per week and able to jog 45 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 daily series of 5 helpful onboarding emails to get you started. You can also reply to me if ever you need help.


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Sample Day 2
0:35:00
48.4TSS
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 Z2 (easy/steady).

Main Set: 
Run/jog for 30 mins at the fastest pace you can maintain for the duration. 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 3
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 4
0:45:00
Strength & Conditioning

Please click on the link below for your guide to the strength and conditioning workouts.

Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your running performance.

Sample Day 5
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 6
0:30:00
37.5TSS
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 7
0:45:00
59.6TSS
Aerobic Endurance

Easy or steady run all in Z2. You should be able to chat at this pace. This is your long run and will gradually increase in duration.

Sample Day 9
0:41:00
61.1TSS
Progression Run

Main Set:
5 mins in low Z2,
6 mins in upper Z2,
6 mins in low Z3,
7 mins in upper Z3,
7 mins in low Z4,
5 mins in mid Z4.

Warm Down:
5 mins in low 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.