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12-week Intermediate - 10K Training Program

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Dominique Stasulli

No Ratings

Length

12 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.

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

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



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
3:42 hrs 1:30 hrs
Day Off x1
—— ——
X-Train x1
0:47 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
Run
3:42 hrs 1:30 hrs
Day Off
—— ——
X-Train
0:47 hrs 1:00 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

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