10 km Intermediate Running Plan

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10 km Intermediate Running Plan


Pinnacle Multisports

All plans by this Coach


12 Weeks

Typical Week

2 Day Off, 4 Run, 1 Custom

Plan Specs

running 10km intermediate time goal pace based

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This plan is for an intermediate athlete who has completed a number of 10 km races and is looking to improve on their performances.

The plan is time based in easy to understand language

After the 12 weeks you will have a good overall increased fitness and speed to race your next 10km.

Simon Oliver

Pinnacle Multisports

Simon Oliver is the owner of Pinnacle Multisports. His experience in racing as a competitive age grouper and adaption of training to the time crunched individual can offer a unique and individualised approach to training, racing and data analytics to ensure his clients achieve their best.

Sample Day 1


Time to look at your 10 km plan and get familiar

Sample Day 2

25 mins Recovery run

25 mins run at easy effort

Sample Day 3

4 x 5 mins

Warm up 15 mins at easy effort pace
4 x 5 mins at 10km pace
2 mins recovery between efforts
10 mins cool down to finish

Sample Day 4


30 mins cross training then run

Sample Day 4

30 mins

30 mins recovery run

Sample Day 5


Sample Day 6

45 mins Hills

Warm up 15 mins easy effort
Find a hill 400-800m long
Run hill repeats, run hard up the hill and easy jog back down.
Repeat for 20 mins
Finish with a 10 minute cool down easy effort.

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