8 week intermediate 10K training plan

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8 week intermediate 10K training plan
Distance 10K Level Intermediate Weeks 8
 

Week 1

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Progression run 30 minutes
  3. Wed

    30 minutes

    1. Progression run 30 minutes
  4. Wed

    30 minutes

    1. Easy run 30 minutes
  5. Thu

    30 minutes

    1. Easy run 30 minutes
  6. Fri

    Rest

  7. Sat

    20-30 minutes

    1. Easy run 20 to 30 minutes
  8. Sun

    40-45 minutes

    1. Easy run 40 to 45 minutes

Week 2

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Run 5 minutes hard
    2. Walk or jog 1 minute
    3. Repeat 5 times
  3. Wed

    30 minutes

    1. Easy run 30 minutes
  4. Thu

    25 minutes

    1. Tempo run 25 minutes
  5. Fri

    Rest

  6. Sat

    20-30 minutes

    1. Easy run 20 to 30 minutes
  7. Sun

    40-45 minutes

    1. Easy run 40 to 45 minutes

Week 3

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Run 90 seconds
    2. Walk or Jog 1 minute
    3. Repeat 12 times
  3. Wed

    30 minutes

    1. Easy run 30 minutes
  4. Thu

    25-30 minutes

    1. Tempo run 25 to 30 minutes
  5. Fri

    Rest

  6. Sat

    20-30 minutes

    1. Easy run 20 to 30 minutes
  7. Sun

    45-50 minutes

    1. Easy run 40 to 45 minutes

Week 4

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Fartlek 30 minutes
  3. Wed

    30 minutes

    1. Easy run 30 minutes
  4. Thu

    30 minutes

    1. Progression run 30 minutes
  5. Fri

    Rest

  6. Sat

    5km

    1. 5km Race or timed 5km run.
  7. Sun

    45 minutes

    1. Easy run 45 minutes

Week 5

  1. Mon

    Rest

  2. Tue

    31 minutes

    1. Run 10 minutes
    2. Recovery 3 minutes
    3. Run 10 minutes
    4. Recovery 3 minutes
    5. Run 5 minutes
  3. Wed

    30-40 minutes

    1. Progression run 30 to 40 minutes
  4. Thu

    30 minutes

    1. Tempo run 30 minutes
  5. Fri

    Rest

  6. Sat

    30-45 minutes

    1. Easy run 30 to 45 minutes
  7. Sun

    60 minutes

    1. Easy run 60 minutes

Week 6

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Run 3 minutes hard
    2. Walk or jog 2 minutes
    3. Repeat 6 times
  3. Wed

    30-40 minutes

    1. Easy run 30 to 40 minutes
  4. Thu

    30 minutes

    1. Tempo run 30 minutes
  5. Fri

    Rest

  6. Sat

    30-45 minutes

    1. Easy run 30 to 45 minutes
  7. Sun

    60-70 minutes

    1. Easy run 60 to 70 minutes

Week 7

  1. Mon

    Rest

  2. Tue

    39 minutes

    1. Run 10 minutes at 10K effort
    2. Walk or jog 3 minutes
    3. Repeat 3 times
  3. Wed

    30-40 minutes

    1. Easy run 30 to 40 mnutes
  4. Thu

    30 minutes

    1. Fartlek 30 minutes
  5. Fri

    Rest

  6. Sat

    20-30 minutes

    1. Easy run 20 to 30 minutes
  7. Sun

    45 minutes

    1. Easy run 45 minutes

Week 8

  1. Mon

    Rest

  2. Tue

    26 minutes

    1. Run 10 minutes at 10K effort
    2. Walk or jog 3 minutes
    3. Repeat 2 times
  3. Wed

    20-30 minutes

    1. Easy run 20 to 30 minutes
  4. Thu

    30 minutes

    1. Progression run 30 minutes
  5. Fri

    Rest

  6. Sat

    10-20 minutes

    1. Jog 10 to 20 minutes
  7. Sun

    10km

    1. 10K Race