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.
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 II Endurance Coach, USA Swim Coach, Certified Yoga Instructor, and NESTA Nutrition Coach. I have experience coaching athletes of all levels – from beginner to pro, and distances – from sprint triathlons to Ironman, and from 5k to Ultramarathons.