10k intermediate (10 weeks)-HR based

Author

Lindsay Zemba Leigh

All plans by this Coach

Length

10 Weeks

Typical Week

4 Run, 3 Other, 3 Strength, 2 X-Train, 1 Day Off

Longest Workout

7.48 miles

Plan Specs

running 10km intermediate

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

The Intermediate 10K plan is perfect for runners who have completed a 10K and want to improve their race time. It includes 4 run days, longer endurance runs, speed workouts, optional cross-training, strength training, and yoga, and also a field test to set HR zones. This plan is best suited for those who have been running at least 3-4 times per week for 45-50 minutes.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:00
Training Load By Week
Average Weekly Training Hours: 04:00
Average Weekly Breakdown

Lindsay Leigh

No Limits Endurance Coaching

I have had a passion for fitness and endurance sports all my life and use this passion and knowledge to motivate athletes to be their best. I have a M.S. in Biology, I am a certified Strength and Conditioning Specialist through NSCA, USAT Level 1 Coach, Certified Yoga Instructor, and NESTA Nutrition Coach. I have experience coaching athletes of all levels – from beginner to expert, and distances – from the 5k to the Ironman.

Back to Plan Details

Sample Day 1

0:05:00
Functional Warm Up

Perform 10 reps of each move to activate your legs and core. Once you're comfortable with this warmup, it shouldn't take more than 5 min.
1. 4-way lunges - Start in a split squat, knees held at 90 degrees. Hold your arms up in a W, pulling your shoulder blades down and back. Use glutei to stabilize the movements. Keep your R knee steady over your foot. Repeat each on the left side. 1. Lean your body forward over your front leg, then squeeze your glutei to pull back up. 2. Rotate while stabilizing your hips. 3. Rock your torso. 4. Pulse your hips up and down 3 inches. 
https://www.youtube.com/watch?v=7IxNIdwtKGA
2. Good Mornings - Stand with your weight on your heels, toes pointed slightly out and knees soft. Pull your shoulder blades down and together. Lean forward, pushing your hips back, then return to standing.
3. Glute Step-Backs (curtsy) - Step back with L leg crossing behind your right. Drop you left knee to the ground. Pressing thru your R heel return to standing. Repeat on other side.
4. Calf Raises, 3 ways - Lean into wall, putting weight on elbows. With feet pointed straight ahead lift heels. Repeat with feet pointed in 30 degrees and again, turned out to 45 degrees.

Sample Day 1

0:50:00
46TSS
Steady base with strides (hr;structured)

WARM UP
Light cardio warm up, such as walk/jog or core work. Dynamic stretches.
---
MAIN
Take the first 10-15 minutes to warm up easy into the run. (as you need). Then, run at a steady, zone 2 effort.
-
In the final 5 minutes, do 6 x 20 second strides*, with 30 second easy jogs between.

Sample Day 3

0:05:00
Functional Warm Up

Perform 10 reps of each move to activate your legs and core. Once you're comfortable with this warmup, it shouldn't take more than 5 min.
1. 4-way lunges - Start in a split squat, knees held at 90 degrees. Hold your arms up in a W, pulling your shoulder blades down and back. Use glutei to stabilize the movements. Keep your R knee steady over your foot. Repeat each on the left side. 1. Lean your body forward over your front leg, then squeeze your glutei to pull back up. 2. Rotate while stabilizing your hips. 3. Rock your torso. 4. Pulse your hips up and down 3 inches. 
https://www.youtube.com/watch?v=7IxNIdwtKGA
2. Good Mornings - Stand with your weight on your heels, toes pointed slightly out and knees soft. Pull your shoulder blades down and together. Lean forward, pushing your hips back, then return to standing.
3. Glute Step-Backs (curtsy) - Step back with L leg crossing behind your right. Drop you left knee to the ground. Pressing thru your R heel return to standing. Repeat on other side.
4. Calf Raises, 3 ways - Lean into wall, putting weight on elbows. With feet pointed straight ahead lift heels. Repeat with feet pointed in 30 degrees and again, turned out to 45 degrees.

Sample Day 3

0:37:00
36.2TSS
1 minute

PRE-RUN:
Light core followed by dynamic stretches to warm up the body and prepare for the coming effort. 5-10 minutes pre-run warm.
---
RUN:
Warm up, 10 minutes
-
5 x 20 second strides with 40 second easy recoveries (*A stride is an acceleration in speed, where you acclerate for the first third, hold the pace for the second third @ about 85% max speed, and gradually decelerate for the final third.)
-
6 x 2 minutes done as:
- 1 minute at hardest sustainable effort. Keep effort consistent across all 10 sets. Should be hard - but not an all-out sprint, as that won't be sustainable. Think more like a 5k, or slightly under, effort.
- 1 minute easy recovery
--
Cool down remainder

Sample Day 3

0:18:00
Yoga post-run

https://www.youtube.com/watch?v=nzCMptGGZt8

Sample Day 4

0:30:00
Crosstrain or rest

Sample Day 5

0:30:00
26.7TSS
Steady base run with drills (1)

WARM UP
You can do some light core or dynamic stretches to warm up.
Complete 2 x 30 seconds, with 30 seconds rest of each drill.
---
MAIN
Take the first 10-15 minutes to warm up easy into the run. (as you need). Then, run at a steady, zone 2 effort. As you run, think about the different elements of your form that the drills focused on.
---
AFTER
Stretch

10k intermediate (10 weeks)-HR based

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