10k Road Running - Intermediate - 24w (EN)
10k Road Running - Intermediate - 24w (EN)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
24 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
📋 Plan Overview
Distance: 10 km
Elevation: 0 - 300 m
Terrain: Road & Asphalt
Category: 10k Road
Skill / Level: Intermediate
Duration: 24 weeks
Workouts/week: 7–9
Weekly hours: 5–7h
Includes: Running, Strength, Mobility, Stretch
👟 Who Is This Plan For?
Built for intermediate runners with consistent training habits and race experience who want to improve their 10k performance. Ideal for athletes training 5–7 hours per week aiming to develop pacing, endurance, and speed through structured training.
📦 What You’ll Get
A structured 24-week 10k road running plan created by Arduua coaches. Sessions are guided by time and heart rate zones for precise intensity control. Includes endurance runs, threshold workouts, VO₂max sessions, race-specific efforts, and strength, mobility, and stretch routines.
❤️ Training Methodology
Training is based on time and heart rate to optimize intensity and adapt to daily conditions. The program balances aerobic development, threshold training, and faster speed work with proper recovery, enabling steady and sustainable performance gains.
📆 Plan Structure
Base (9w): Build aerobic endurance, strength, mobility, and durability.
Specific (8w): Focus on threshold development, running economy, and efficiency.
Pre-Comp (6w): Introduce race-specific sessions, longer efforts, and nutrition practice.
Taper+Race (1w): Reduce training load and arrive fresh, fit, and ready for race day.
⚙️ Requirements
TrainingPeaks-compatible watch or GPS.
Chest-strap HR monitor (wrist HR not accurate enough).
✅ Summary
This 24-week Intermediate 10k Road plan helps you improve endurance, speed, and race execution. Train consistently, build performance, and arrive at race day ready to achieve your next personal best.
📣 More info: arduua.com • Contact us at: info@arduua.com
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
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
|
04:30:00 | 01:20:00 |
|
strength
x2
|
01:15:00 | 01:00:00 |
|
Other
x2
|
00:31:00 | 00:20:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:30:00 | 01:20:00 | |
|
|
01:15:00 | 01:00:00 | |
|
|
00:31:00 | 00:20:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- 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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Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.