Fillable Printable Intermediate 10K Training Plan
Fillable Printable Intermediate 10K Training Plan
Intermediate 10K Training Plan
IntermedIate 10-k Plan
1
Program notes:
easy run: Monday and Thursday are designed to
be comfortably paced runs. Concentrate on relaxed
running.
long run: Saturday is your long run day, which should
also be easy running. Pay attention to taking in fluids
at regular intervals, especially if your race is during the
summer. If your race is on a hillier course, try to choose
routes that will simulate your experience on race day.
Cross-training: Cross-training the day after a long run
is optional based on how you feel. The best low-intensity
choices are cycling, swimming, the elliptical, and yoga.
Stick to non-weight bearing activities.
speed Workout: Wednesday is reserved for speedwork
on a track or a measured block near your house. Warm up
for 5-10 minutes and cool down with an easy, 1-mile jog.
1-mile repeats: Run one mile (four laps on an outdoor
track) at your 10-K goal race pace or 10 seconds faster.
Recover by jogging slowly for exactly half of your 1-mile
time. Repeat as directed.
800-meter repeats: Run 800 meters (roughly half a
mile, or two laps on an outdoor track) at 5-K race pace.
Recover with 2-3 minutes of slow jogging or active
walking. You don't want to fully recover after each
repeat, but you should be able to talk in one-word
sentences before starting your next repeat.
week monday tuesday wednesday thursday Friday saturday sunday
easY oFF sPeed easY oFF lonG rUn
oPtIonal
Cross-
traInInG
1
3 miles oFF 2 x 1 mile 3 miles oFF 4 miles 30-45 minutes
2
3 miles oFF 2 x 1 mile 3 miles oFF 5 miles 30-45 minutes
3
4 miles oFF
4 x 800
meters
3 miles oFF 6 miles 30-45 minutes
4
4 miles oFF
4 x 800
meters
3 miles oFF 6.5 miles 30-45 minutes
5
4 miles oFF 3 x 1 mile 3 miles oFF 7 miles 30-45 minutes
6
4 miles oFF
5-6 x 800
meters
3 miles oFF 5 miles 30-45 minutes
7
3 miles oFF
1 x 1 mile,
1 x 800
meters
oFF 2 miles oFF raCe!
YoU Can taCkle a 6.2-mIle raCe In seven weeks
wIth thIs Plan From rUnnInG CoaCh kIm maxwell
