This is a mileage based plan designed for intermediate runners looking to complete 10K. It is a structured plan with built in recovery weeks to help reduce your risk of injury as you progress your distance. It has 3 running days/week and suggested strength training days. It begins with sprint intervals and progresses to a VO2 max intervals and race pace practice with the longest run being 75 minutes before tapering for the race. Various runs are included in the plan to help you progress safely and quickly to achieve your goal. There are two threshold tests included in the plan. This is good race practice but also helps set up your paces for the other workouts so make sure your threshold pace is updated after the tests.