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12-week Intermediate - 10K Training Program

Author

Dominique Stasulli

Length

12 Weeks

Plan Specs

running 10km intermediate masters weightloss pace based tss based

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.

Plan Description

This 12-week program focuses on preparing you for the demands of racing the 10K distance. If you are a semi-experienced runner looking to take your performance to the next level - this plan is for you! Even if you don't have a specifc race on the calendar, this well-rounded program will develop your aerobic engine and speed alike, building your confidence through a carefully designed progression.

[Pre-requisites] Before beginning this program you should be able to:
--> Run or run/walk for 30 min continuously
--> Be injury-free
--> Be able to commit 3-6.5 hours a week to training

[Recommended Pre-requisites] Consider the following also:
--> Treat yourself to a new pair of running shoes
--> A local running store can help you find the right fit for your feet
--> Running in old, worn-out shoes is an easy way to get injured
--> Keep yourself strong and healthy with mobility and/or light strength training

Some key information regarding the plan:
1. WU = warmup; CD = cooldown
2. Runs can be done indoors or out, but outdoors is recommended to prepare for the elements
3. The runs can always be substituted with walking for individuals who are not cleared/ready to run
4. The terminology for many of the workouts revolves around "Zone Training" [based on run pace zones which can be set in Week 1 after the time trial workout] and/or "Rate of Perceived Exertion (RPE)" [perceived effort on a scale of 1-10] ... which is described more thoroughly here:
- Zone 1 (Z1): Recovery, Very Easy, RPE 1-4, 40-60% effort
- Zone 2 (Z2): Steady, Aerobic, Comfortable, RPE 4-7, 60-70% effort
- Zone 3 (Z3): Tempo, Comfortably Hard, RPE 7-8, 70-80% effort
- Zone 4 (Z4): Threshold, Hard, Pushing RPE 8-9, 80-90% effort
- Zone 5 (Z5): 10K Race Pace and faster, Very Hard, RPE 9-10, 90-100% effort

If you have any questions at all about this plan or have interest in more personalized coaching, please email Coach Dee at coach@athletebyscience.com



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:42 hrs 1:30 hrs
—— ——
0:47 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
3:42 hrs 1:30 hrs
—— ——
0:47 hrs 1:00 hrs

Training Load By Week


Sample Day 1

0:30:00
36.6TSS
Easy Run

Easy runs are done at a steady pace; it should be comfortable enough to hold a conversation. This is considered a Zone 1-2 run that is meant to build the aerobic system and flush the legs of fatigue. Have fun and enjoy the scenery!

Sample Day 2

0:30:00
48.3TSS
TIME TRIAL

This "time trial" will serve as a checkpoint for your training. The data you gather from this threshold run will help you going forward in your run training, giving more precision and accuracy to the workouts. When you finish take the average pace of the trial (not including the warmup) and add 20 seconds per mile. This number can then be plugged into your Training Peaks settings under Zones to calculate accurate pace zones based on your current fitness level. The rest of the workouts in your program are based around these zones. If you have any questions on this please reach out to Coach Dee: coach@athletebyscience.com

Sample Day 3

0:40:00
53.3TSS
Cross-Training

You get to choose - anything but running today. Yoga, cycling, swimming, hiking, pilates, etc. are all great options. Mix it up, try something new, and most importantly, have fun!

Sample Day 4

0:30:00
40.3TSS
Fartlek Run

Fartlek is the Swedish word for "speed play"... which means this workout is all about you playing with the speed. The base speed of the run will be a Zone 2 steady pace. Then you get to insert bursts of speed (95% max speed) of any duration (usually between 15 and 60 seconds) as often as you'd like! The goal here is to have fun...it's like speedwork in disguise. You are really pushing into a sprint for those short intervals and then relaxing back down to Zone 2. I would even recommend using landmarks on your route instead of time (i.e. sprint to the next mailbox/parked car/stop sign/lightpost/etc.). Pick up the pace whenever your legs "feel ready". Truly play with this workout and it should leave you feeling highly energized, albeit a little tired. =)

Sample Day 5

0:35:00
36.1TSS
Easy Run + Strides

This is an easy run with 6 x 20-second strides at the end. Strides are a way to "wake up" your legs at the end of an easy run, to remind them to finish fast and strong. Strides can be considered a "comfortable sprint", where you are focusing on opening up your stride length, increasing your cadence, and picking up speed. Focus on form - these should feel great! Pretend like you are running the last 20-seconds to the finish line and all the spectators are cheering you on!
Easy runs are done at a steady pace; it should be comfortable enough to hold a conversation. This is considered a Zone 1-2 run that is meant to build the aerobic system and flush the legs of fatigue. Have fun and enjoy the scenery!

Sample Day 6

0:50:00
63.3TSS
Endurance Run

This workout is for building your aerobic engine and increasing the limits of your endurance. Your goal is Zone 2, a steady, medium effort that is still comfortable. It's a great way to build your mental fitness too, just spending time moving the road underneath you and chipping away at the miles.

Sample Day 8

0:40:00
41.9TSS
Easy Run + Strides

This is an easy run with 6 x 20-second strides at the end. Strides are a way to "wake up" your legs at the end of an easy run, to remind them to finish fast and strong. Strides can be considered a "comfortable sprint", where you are focusing on opening up your stride length, increasing your cadence, and picking up speed. Focus on form - these should feel great! Pretend like you are running the last 20-seconds to the finish line and all the spectators are cheering you on!
Easy runs are done at a steady pace; it should be comfortable enough to hold a conversation. This is considered a Zone 1-2 run that is meant to build the aerobic system and flush the legs of fatigue. Have fun and enjoy the scenery!

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