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

Average Weekly Training Hours 02:11
Training Load By Week
Average Weekly Training Hours 02:11
Training Load By Week

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.

You can find more training plan choices at THIS HOT LINK.

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.

Sample Day 2
0:19:48

Warm-up ~ 10 min, then 5 x 10 sec accelerations (50 sec EZ jog RI), Cool down.

Sample Day 4
0:19:48

Run mostly in Zones 1-2 on a mostly flat course.

Sample Day 6
0:19:48

Run very easy, Zone 1 only. A soft surface like dirt or grass would be best.

Sample Day 7
0:30:00

Run in Zones 1-2 on a mostly flat course.

Sample Day 9
0:19:48

Warm-up ~ 10 min, then 5 x 10 sec accelerations (50 sec EZ jog RI), Cool down.

Sample Day 11
0:19:48

Run mostly in Zones 1-2 on a mostly flat course.

Sample Day 13
0:19:48

Run very easy, Zone 1 only. A soft surface like dirt or grass would be best.

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 www.galebernhardt.com