Our intermediate 10k training program is eight weeks long and features three running workouts per week (one day of speed work, one day of longer intervals and one long run) one lower body strength workout, and one upper body strength day. The workouts range from 45 to 70 minutes long and are perfect for the athlete who has done a few 10ks and is looking to get their first PR. The strength work requires access to dumbbells and a mini band. The peak weekly mileage is 13 and the longest run is 6.2 miles.