10K (Intermediate)
10K (Intermediate)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
Drew O'Donnel
Length
14 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
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.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
02:13:00 | 01:15:00 |
|
strength
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:13:00 | 01:15:00 | |
|
|
—— | —— |
Training Load By Week
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- 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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$114.74 USD for the first year, billed yearly.