Run a smarter, faster 10km.
The 10-Week 10km Program (Intermediate) is for runners who've done the distance and are ready to push for a new PB. This plan layers in quality sessions and structured load to help you race your 10km, not just complete it.
Program Structure:
4–5 runs per week — building volume and sharpening speed
3:1 periodisation — 3 weeks of progressive overload followed by a recovery week to absorb your fitness gains
1–2 smaller key sessions per week — tempo runs and structured efforts to lift your lactate threshold
Optional strength & mobility plan — a basic program to keep you running strong and injury-free
Designed by national champion coaches Nick & Tom Moulai, this plan gives you the structure to stop guessing and start performing.
Time to find out what you're really capable of.