10km Intermediate Training Plan
This 8-week intermediate 10km plan is designed to help you run faster, stronger, and more confidently whether you’re chasing a personal best or looking to take your running to the next level.
With 4 structured sessions per week, the plan combines easy runs, tempo efforts, interval training, and progressive long runs to build both speed and endurance. Each workout includes clear guidance, warm-ups, cool-downs, and coaching notes, so you always know exactly how to train and why.
The plan is ideal for runners who can comfortably run 5–7km and are ready to improve performance through a more structured approach.
By the end of the program, you’ll be prepared to race a 10km with improved pacing, strength, and confidence and have the tools to keep progressing beyond it.
Endurance coach specialising in running, cycling & triathlon with over 21 years of experience in the sport.
I’ve competed internationally & raced World Championships in Hawaii twice, giving me a strong foundation in both racing & coaching.
I work with athletes of all levels, with a focus on those balancing training alongside busy careers & family life. My goal is to provide structured, effective programs that fit into real life helping you train consistently, improve, and achieve goals.