10 km Intermediate Running Plan

Browse Training Plan Store

Back to Plan Details

10 km Intermediate Running Plan

Author

Pinnacle Multisports

All plans by this Coach

Length

12 Weeks

Typical Week

2 Day Off, 4 Run, 1 Custom

Plan Specs

running 10km intermediate time goal pace based

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?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

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

REST

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

Cross-Training

30 mins cross training then run

Sample Day 4

30 mins

30 mins recovery run

Sample Day 5

REST

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.

$30.00 - Buy Now