Intermediate - Competitive 10k Training (8 weeks)
Intermediate - Competitive 10k Training (8 weeks)
Length
8 Weeks
Plan Description
This plan is for the intermediate level runner who has a solid base mileage of 20+ miles per week and has raced 5ks and 10ks before. Pace doesn't matter, it's more about having the base to be able to move into this plan and work through it well. There are 2 speed workouts per week. One is track-based (think repeats like 400s, 800s, 1,000s). The second workout will be a fartlek or tempo type workout.
One cross training day is included and ideally this would be a great day for a strength workout. There's no issue if you'd like to add some strength training on other days - I just wanted to make sure there was a cross training day included.
Each week has a core workout placed on the first day of the week. This can be done any time during the week.
Ideally, this plan will help you build speed and help you cross the finish line feeling strong.
Email access included.
How it Works
Load Your Plan
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Workout and Analyze
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Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
18mi | 7mi |
|
Day Off
x1
|
—— | —— |
|
X-Train
x1
|
—— | —— |
|
strength
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
18mi | 7mi | |
|
|
—— | —— | |
|
|
—— | —— | |
|
|
—— | —— |
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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