12 week intermediate 10K training plan

Transform your speed with our 12-week intermediate 10K training plan!

12 week intermediate 10K training plan
Distance 10K Level Intermediate Weeks 12

 

  • Note: please do a 15 minute warm up and cool down before Threshold, Continuous Hills, Circuit or Interval sessions.
  • If your are feeling ok you may wish to consider a 20 to 30 minute recovery run in the morning before any of the quality sessions above.
  • Always substitute cross-training for running if you are injured, very sore or it is not safe to run.
  • Please add a Core conditioning, Pilates or Yoga classes once or twice a week if you have time.
  • Try to stretch every day for at least 10 minutes.
  • Always eat within 20 to 30 minutes of finishing a run.
  • Always train at your target pace, don’t compromise or run too hard. Tiredness always catches up and take extra rest if required...

Training plans supplied by: Nick Anderson at RunningWithUs

Week 1

  1. Mon

    60 minutes

    Week 1

    1. Mon

      60 minutes

      1. Cross-training 30 to 40 minutes recovery run with conditioning.
    2. Tue

      45 minutes

      1. Threshold run 5 sets of 5 minutes with 90 seconds jog recovery.
    3. Wed

      40 minutes

      1. Easy run 40 minutes
    4. Thu

      30-40 minutes

      1. Steady run 30 to 40 minutes
    5. Fri

      Rest

    6. Sat

      30 minutes

      1. Hill run 4 sets of 6 minutes at threshold with 90 seconds recovery.
    7. Sun

      75 minutes

      1. Long easy run 75 minutes

    Week 2

    1. Mon

      60 minutes

      1. Cross-training 30 to 40 minutes recovery run with conditioning.
    2. Tue

      40 minutes

      1. Threshold run 5 sets of 6 minutes with a 2 minute jog recovery.
    3. Wed

      40 minutes

      1. Easy run 40 minutes
    4. Thu

      30-40 minutes

      1. Steady run 30 to 40 minutes
    5. Fri

      Rest

    6. Sat

      25 minutes

      1. Hill run Continuous hill run at threshold effort. Break into 3 sets of 8 minutes with a 2 minute jog recovery.
    7. Sun

      75 minutes

      1. Long easy run 75 minutes

    Week 3

    1. Mon

      60 minutes

      1. Cross-training 30 to 40 minutes recovery run with conditioning.
    2. Tue

      40 minutes

      1. Threshold run 5 sets of 3 to 4 minutes with a 2 minute jog recovery.
    3. Wed

      45 minutes

      1. Easy run 45 minutes
    4. Thu

      70 minutes

      1. AM run 30 to 40 minutes at a steady pace.
      2. PM interval session 8 sets of 3 minutes with odd numbers run at threshold and even numbers run at 5km pace with 90 seconds recovery.
    5. Fri

      Rest

    6. Sat

      36 minutes

      1. Hill run Continuous hill run at threshold effort. Break into 3 sets of 10 minutes with 2 minutes recovery.
    7. Sun

      75 minutes

      1. Long easy run 70 minutes

    Week 4

    1. Mon

      60 minutes

      1. Cross-training 30 to 40 minutes recovery run with conditioning.
    2. Tue

      45 minutes

      1. Threshold run 6 sets of 6 minutes with 90 seconds jog recovery. First 4 blocks at threshold and last 2 at 10km pace.
    3. Wed

      45 minutes

      1. Easy run 45 minutes
    4. Thu

      80 minutes

      1. AM steady run 30 to 40 minutes
      2. PM interval session 8 sets of 3 minutes with odd numbers run at threshold and even numbers run at 5km pace with 90 seconds recovery.
    5. Fri

      Rest

    6. Sat

      40 minutes

      1. Hill run Continuous hill run at threshold effort. Break into 3 sets of 10 minutes with 2 to 3 minutes recovery and 4 sets of 2 minutes at a hard pace with 2 minutes recovery.
    7. Sun

      75 minutes

      1. Long easy run 75 minutes

    Week 5

    1. Mon

      Rest

    2. Tue

      40-45 minutes

      1. Run 5 sets of 5 minutes at threshold with 90 seconds recovery or all easy if tired.
    3. Wed

      30 minutes

      1. Easy run 30 minutes
    4. Thu

      30 minutes

      1. Progression run 10 minutes easy, 10 minutes steady and 10 minutes at threshold.
    5. Fri

      Rest

    6. Sat

      Under 40 minutes

      1. 5K run Park run or self-timed time-trial.
    7. Sun

      60 minutes

      1. Long easy run 60 minutes

    Week 6

    1. Mon

      60 minutes

      1. Cross-training 30 to 40 minutes recovery run with conditioning.
    2. Tue

      45 minutes

      1. Threshold run 3 sets of 10 minutes with 120 seconds jog recovery.
    3. Wed

      45 minutes

      1. Easy run 45 minutes with conditioning.
    4. Thu

      70 minutes

      1. AM run 30 to 40 minutes at a steady pace.
      2. PM interval session 5 minutes at threshold followed by 5 sets of 1200 metres with 90 seconds recovery throughout.
    5. Fri

      Rest

    6. Sat

      45 minutes

      1. Fartlek run 5 minutes, 4 minutes, 3 minutes, 2 minutes and 1 minute. Have a 90 second jog recovery in between and aim to get faster in each block.
    7. Sun

      75 minutes

      1. Long easy run 75 minutes

    Week 7

    1. Mon

      60 minutes

      1. Cross-training 30 to 40 minutes recovery run with conditioning.
    2. Tue

      45 minutes

      1. Threshold run 6 sets of 6 minutes with 90 seconds jog recovery. Run the first 4 blocks at threshold and the last 2 at 10km pace.
    3. Wed

      60 minutes

      1. Easy run 45 minutes with conditioning
    4. Thu

      30 minutes

      1. AM run 30 to 40 minutes at a steady pace.
      2. PM interval session 5 minutes at threshold. Then, 5 sets of 1200 metres (or 4 minutes plus 400 metres or 1 minute hard) with 45 seconds recovery between 1200 and 400 metres and 90 seconds recovery between sets.
    5. Fri

      Rest

    6. Sat

      45 minutes

      1. Fartlek session 5 minutes at threshold, 4 minutes, 3 minutes, 2 minutes and finally 1 minute. Get faster in each block with 90 seconds recovery.
    7. Sun

      80 minutes

      1. Long easy run 80 minutes

    Week 8

    1. Mon

      60 minutes

      1. Cross-training 30 to 40 minutes recovery run with conditioning.
    2. Tue

      45 minutes

      1. Run 45 minutes with final 25 at threshold.
    3. Wed

      60-75 minutes

      1. Easy run 45 to 60 minutes with conditioning.
    4. Thu

      30 minutes

      1. AM run 30 to 40 minutes at a steady pace.
      2. PM interval session 8 minutes at threshold followed by 5 sets of 800 metres at 5km pace (75 seconds) then 8 minutes at threshold with 2 minutes recovery between.
    5. Fri

      Rest

    6. Sat

      45 minutes

      1. Easy run 45 minutes
    7. Sun

      90 minutes

      1. Long run 3 sets of 10 minutes at threshold with 3 to 5 minutes easy between blocks in the last 45 minutes.

    Week 9

    1. Mon

      60 minutes

      1. Cross-training 30 to 40 minutes recovery run with conditioning.
    2. Tue

      60 minutes

      1. Progression run 20 minutes easy, 20 minutes steady and 20 minutes at threshold.
    3. Wed

      60-75 minutes

      1. Easy run 45-60 minutes with conditioning
    4. Thu

      30 minutes

      1. AM run 30 to 40 minutes at a steady pace.
      2. PM interval session 10 minutes at threshold followed by 5 sets of 800 metres at 5km pace (75 seconds) plus 10 minutes at theshold with 2 minutes recovery throughout.
    5. Fri

      Rest

    6. Sat

      45 minutes

      1. Easy run 45 minutes
    7. Sun

      90 minutes

      1. Long run 3 sets of 3km at threshold with 3 to 5 minutes easy between blocks.

    Week 10

    1. Mon

      60 minutes

      1. Cross-training 30 to 40 minutes recovery run with conditioning.
    2. Tue

      60 minutes

      1. Out and back run 30 minutes out at a steady pace then, turn around and get back 3 to 4 minutes quicker.
    3. Wed

      60-75 minutes

      1. Easy run 40-65 minute run with conditioning
    4. Thu

      30 minutes

      1. AM run 30 to 40 minutes at a steady pace.
      2. PM interval session 10 minutes at threshold followed by 6 sets of 8 metres at 5km pace (75 seconds) then 10 minutes at threshold. 2 minutes recovery throughout.
    5. Fri

      Rest

    6. Sat

      45 minutes

      1. Easy run 45 minutes
    7. Sun

      About 100 minutes

      1. 20km run 5km easy, 5km threshold, 5km easy then 5km threshold again.

    Week 11

    1. Mon

      60 minutes

      1. Cross-training 30 to 40 minutes recovery run with conditioning.
    2. Tue

      30 minutes

      1. Run 6 minutes at threshold plus 2 sets of 5 sets of 400m at 5km pace. 60 seconds recovery between the 400 metres and 2 minutes between the other sets.
    3. Wed

      60-75 minutes

      1. Easy run 45 to 60 minutes run with conditioning
    4. Thu

      45 minutes

      1. Progression run 15 minutes easy, 15 minutes steady then 15 minutes at 10km pace.
    5. Fri

      Rest

    6. Sat

      Under 40 minutes

      1. 5K run Park run or self-timed time-trial.
    7. Sun

      75 minutes

      1. Long easy run 75 minutes

    Week 12

    1. Mon

      60 minutes

      1. Cross-training 30 to 40 minutes recovery run with conditioning.
    2. Tue

      30 minutes

      1. Run 4 sets of 400 metres at 5km pace followed by 2km at 10km pace then 4 sets of 400 metres at 5km pace. 45 to 60 seconds recovery between the 400 metres and 90 to 120 seconds between other sets.
    3. Wed

      45 minutes

      1. Easy run 30 minutes with conditioning
    4. Thu

      30 minutes

      1. Progression run 10 minutes easy, 10 minutes steady then 10 minutes at threshold.
    5. Fri

      Rest

    6. Sat

      30 minutes

      1. Recovery run 30 minutes
    7. Sun

      10km

      1. 10K Race Good luck!