10 Week - 10km PB Plan - Intermediate | Extremely Detailed | Free Coach Support
10 Week - 10km PB Plan - Intermediate | Extremely Detailed | Free Coach Support
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
10 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
10-Week Intermediate 10K Training Plan
Key Features of the Plan
This plan is designed for intermediate runners who can already jog or run continuously for 45 minutes. It helps build on that foundation so you can smash your 10K time over the course of 10 weeks.
Mix of Race Pace and Base Endurance: You'll focus on race pace and slightly above race pace efforts combined with longer base endurance runs to improve overall fitness. This variety will both challenge and motivate you.
Vo2 Max and Lactate Threshold Development: The aim is to enhance your Vo2 max and lactate threshold over longer durations, setting you up for a 10K personal best.
3-4 Sessions per Week: With an average of one hour per session, this plan balances intensity and recovery to ensure steady progress.
Flexibility for Club Runs: If you train with a group, guidance is provided on which sessions can be swapped, so you can train socially while staying on course.
10-Week Structured Progression
Block 1 (Weeks 1-4): Base Endurance and Race Pace Familiarity
Focus on building a strong endurance base with long, steady runs while introducing race pace efforts. This block helps you get comfortable maintaining your pace over longer distances.
Block 2 (Weeks 5-8): Vo2 Max and Lactate Threshold Development
Increase the intensity with intervals at race pace and slightly above. This block focuses on boosting your Vo2 max and lactate threshold to enhance performance and stamina.
Block 3 (Weeks 9-10): Tapering and Race Readiness
Reduce intensity to ensure you are fresh and fully prepared for race day. These final weeks will help you maintain fitness and avoid fatigue, so you’re ready to perform at your best.
Integration & Support
The plan integrates with smartwatches for live tracking, and you’ll have access to a full training calendar to monitor your progress. Sessions are based on your target paces, ensuring you’re working towards your specific goals. If you need assistance setting your target paces, feel free to leave your email when purchasing, and I’ll personally help guide you in setting them.
Additionally, you'll have my full support via email whenever it's needed. Whether it's questions about specific workouts, adjusting the plan, or needing motivation, I’m here to help you stay on track and achieve your goals.
About Me
I’m Chris, head coach at Efficient Endurance. With extensive experience coaching runners of all levels, my passion is helping athletes achieve their goals efficiently. Whether you're a beginner or an experienced runner, my aim is to provide structured, smart training to help you perform at your best.
Ready to Achieve Your 10K Personal Best?
With clear instructions for each session and flexibility built into the plan, this 10-week program is designed to help you progress and succeed.
Let’s get started!
How it Works
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Run
x4
|
03:29:00 | 01:25:00 |
Other
x2
|
00:28:00 | 00:15:00 |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
03:29:00 | 01:25:00 | |
|
00:28:00 | 00:15:00 |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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.
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