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Running: 10 Mile Run or Army 10-Miler, Intermediate: 1.5 to 3.0 hrs/wk


Gale Bernhardt

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16 Weeks

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Plan Description

This 16-Week training plan is for the intermediate, experienced runner looking to step-up the pace and complete a 10-mile event averaging between 8 and 11 minutes-per-mile. The intermediate plan is written for the experienced runner intending to finish the event between 1:20 and 1:50. If you use the training plan “as is”, it is a 16-week program. The first week of the plan has you running three or four days. Two of the days are 30-minute runs and the third day is a 45- to 60-minute run. The plan progresses to a long run around two hours in length in Week 9.

Find the supporting documents you need to help you with this plan at this link.

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The runners using this plan differ from those using the beginner plan in that they:

- have been running at least three days a week for a couple of months prior to beginning this plan.

- have the current endurance or past experience that makes running for an hour seem easily achievable.

- have likely run several 5k and 10k events in the past couple of years.

- feel confident they run the event between 1:20 and 1:50.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
2:11 hrs 2:00 hrs
Day Off x3
—— ——
Workouts Per Week Weekly Average Longest Workout
2:11 hrs 2:00 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Gale Bernhardt

Gale Bernhardt Consulting Inc.

I offer one-on-one, completely personalized coaching for athletes that want customized training.

For athletes that enjoy self-coaching, but need a bit of help, I offer phone consulting services.

You can find more information about these services on my website

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