Who This Plan is Best For
This 8-week intermediate 10K training plan is designed for runners with a base who want to race 10K, not just finish one. It is ideal for athletes who:
- Currently run 4-5 times per week and can comfortably complete a 5-mile run.
- Have some experience with faster running and want structured tempo and interval work each week.
- Want a plan that peaks around 33 miles per week with long runs to 10 miles.
If you are newer to running, consider the Beginner version of this plan instead.
What to Expect
- Weekly Quality Work: Tempo runs building from 15 to 25 minutes, interval sessions (400s and 800s), and strides for speed and form.
- Steady Volume: Six runs per week with a mid-plan cutback week and a taper into race day.
- Self-Guided Plan: Detailed instructions for each workout, including paces, effort zones, and fueling basics. Direct communication with a coach is not included.
Required Equipment
- A GPS watch or running app to track distance, time, and pace.
- Comfortable running shoes suited to higher-mileage weeks.
- Access to a track, measured stretch, or GPS-marked route for interval days.
You're putting in the work, but something isn't clicking - same pace, a nagging injury, or a plan that doesn't fit your life. I build training around you: your fitness, your schedule, your goals. I'm Bryce Beckstrand - 15 years racing everything from 5Ks to a full Ironman, still racing, and I never ask you to do something I'm not doing too. Three Peaks Endurance: custom 1-on-1 coaching from $250/mo, ready-made structured plans from $49.