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Phil's Intermediate 10K Plan for MASTERS (4~5 hrs/wk) + Email Access to Coach: 09 Weeks

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Phil Mosley + Free Email Coach Support (Rated 5.0/5). MyProCoach™

All plans by this Coach
No Ratings

Length

9 Weeks

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.

Still have questions about this plan?
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



Expertly Designed for Intermediate Masters (40+) 10K Runners.
Achieve your best ever race-fitness!


Why Buy From Us?
  • Detailed, flexible plan from best selling coach Phil Mosley (800+ training plans and 20,000+ sold on TrainingPeaks)
  • EMAIL ACCESS for questions or help with your plan
  • Full help center & FAQ support
  • Re-use your plan multiple times, updates included free
  • CHOOSE from 55+ 10K running plans (6-40wks) for all levels of athletes & masters (browse them here!)
Over 150 5-Star Reviews and counting! ⭐️⭐️⭐️⭐️⭐️

"I'm running 5k's faster now at 40 years old than when I was in high school" Daniel Dragic, Feb 2018

"I am extremely pleased! Your plan combined with TrainingPeaks is the perfect combination." Mike O'Reilly, 2018


Read more >>

Is This Plan For You?

Read "Why Use A Masters Plan" for more about this plan. Key features:
  • Progress from 4:30 to 5 hrs training p/wk. Every 3rd week is active recovery.
  • 4-5 runs, 2 strength sessions and 1 or 2 days off each week.
  • Regular fitness tests are included to track progress.
  • Train using HR, Feel or Pace.
  • Workouts are compatible with Garmin and many more devices.
To start this plan you should be able to run for 55 mins.Watch a Series of 6 Short Videos from Phil about our plans:



Still not sure? We'll happily switch your plan free within 14 days.

  • Unlimited swaps between all of Phil's 800+ Plans
  • FREE TrainingPeaks Premium (discounts apply if you already have it)
  • Non-stop email coach support
All for one low monthly fee! Click here to view pricing & learn more >>

A Recognised Expert, As Featured On:



Email Support:

Our Certified coaching team are on hand to answer any questions during the first use of your plan, plus a bonus 3 months after its completion. During checkout, please share your email so I can send you a series of 5 helpful emails.

Quick Links
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Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:00 hrs 1:10 hrs
—— ——
—— ——
0:57 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
3:00 hrs 1:10 hrs
—— ——
—— ——
0:57 hrs 0:40 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Phil Mosley

MyProCoach™

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.

Sample Day 1

0:35:00
60.2TSS
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 Z1-Z2 (easy/steady).

Main Set: 
Run/jog for 30 mins at the fastest pace you can maintain for the duration. Try to keep a steady pace but if you need to take walk breaks that is OK. 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 3

0:40:00
Build Phase 1: Strength and Conditioning #1

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Running.pdf

Legs and Core Strength:
1. Squat: 3 x 10 (Exercise 1)
2. Squat Jump: 3 x 12 (Exercise 2)
3. Single Leg Squat: 3 x 10 (Exercise 3)
4. High Knee: 3 x 10 (Exercise 9)
5. Box Jump: 3 x 8 (Exercise 10)
6. Bicycle Crunch: 4 x 10 (Exercise 24)
7. Plank: 1 x 3 (Exercise 20)
8. Spider Climber: 3 x 10 (Exercise 23)
9. Side Plank: 1 x 3 (Exercise 21)

Flexibility: 5-10 minutes

Notes:
1. 3 x 8 = 3 sets of 8 repetitions with a rest between sets.
2. Rests are 45 secs - 2-3 mins as required.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

Sample Day 4

0:40:00
Build Phase 1: Strength and Conditioning #2

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Running.pdf

Upper Body and Core Strength:
1. Squat: 3 x 10 (Exercise 1)
2. Lat & Front Raise Combo: 3 x 6 (Exercise 11)
3. Tricep Kickback: 3 x 8 (Exercise 15)
4. Bench Press: 3 x 8 (Exercise 14)
5: Glute Bridge: 3 x 14 (Exercise 17)
6. Lying Hip Abduction: 3 x 12 (Exercise 19)
7. Mountain Climber: 3 x 10 (Exercise 22)
8. Sit-Up: 3 x 12 (Exercise 25)
9. Plank: 1 x 3 (Exercise 20)

Flexibility: 5-10 minutes

Notes:
1. 3 x 8 = 3 sets of 8 repetitions with a rest between sets.
2. Rests are 45 secs - 2-3 mins as required.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

Sample Day 5

0:43:00
62.2TSS
10K Pace Efforts

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

0:55:00
73.2TSS
Aerobic Endurance

Easy or steady run all in Z2. This is your long run and will gradually increase in duration.

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