6 week intermediate 10K training plan

Work your way up to your next 10K with our 6 week programme.

6 week intermediate 10K training plan
Distance 10K Level Intermediate Weeks 6

Increase your running from 5K to 10K with this short intermediate training plan.

For more expert training advice on running techniques click the links below:

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

    Rest

  2. Tue

    40 minutes

    1. Run 4 sets of 5 minutes at threshold with 2 minutes easy jog recovery within 40 minutes run.
  3. Wed

    40 minutes

    1. Easy run or cross-training 40 minutes
  4. Thu

    30 minutes

    1. Progression run 10 minutes easy pace, 10 minutes steady pace, 10 minutes nearing threshold.
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Run 5 sets of 4 minutes at 5 to 10km effort with 2 minutes easy recovery between blocks.
  7. Sun

    60 minutes

    1. Long run 60 minutes at an easy effort.

Week 2

  1. Mon

    Rest

  2. Tue

    40 minutes

    1. Run 5 sets of 5 minutes at threshold with 90 seconds easy jog recovery within 40 minutes run.
  3. Wed

    40 minutes

    1. Easy run or cross-training 40 minutes
  4. Thu

    40 minutes

    1. Out and back run Run 20 minutes out at a steady effort, turn and get back 2 to 3 minutes faster.
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Run 5 sets of (4 minutes at 5 to 10km effort and 1 minute hard) with 2 minute easy recovery between blocks and 45 seconds between the 4 minute and 1 minute efforts.
  7. Sun

    70 minutes

    1. Long run 70 minutes at an easy effort.

Week 3

  1. Mon

    Rest

  2. Tue

    45 minutes

    1. Run 6 sets of 5 minutes at threshold with 90 seconds easy jog recovery within 45 minute run.
  3. Wed

    45 minutes

    1. Easy run or cross-training 45 minutes
  4. Thu

    45 minutes

    1. Progression run 15 minutes easy pace, 15 minutes steady pace, 15 minutes nearing threshold effort.
  5. Fri

    Rest

  6. Sat

    40 minutes

    1. Easy or Steady effort 40 minutes
  7. Sun

    75 minutes

    1. Run 75 minutes: include 4 sets of 6 minutes at 10km pace in the final 30 minutes with 3 minute easy recovery.

Week 4

  1. Mon

    Rest

  2. Tue

    45 minutes

    1. Run 3 sets of 10 minutes at threshold with 120 seconds easy jog recovery within 45 minute run.
  3. Wed

    45 minutes

    1. Easy run or cross-training 45 minutes
  4. Thu

    40 minutes

    1. Run 8 sets of 3 minutes alternating odd numbers at threshold effort, even numbers at 5km effort with 90 seconds jogged recovery within the 40 minute run.
  5. Fri

    Rest

  6. Sat

    40 minutes

    1. Easy or Steady effort 40 minutes
  7. Sun

    80 minutes

    1. Run 80 minutes to include 4 sets of 6 minutes at 10km pace in the final 30 minutes with 3 minutes easy recovery.

Week 5

  1. Mon

    Rest

  2. Tue

    40 minutes

    1. Fartlek Session of 6 minutes, 5 minutes, 4 minutes, 3 minutes, 2 minutes, 1 minute (90 seconds jog recovery) getting faster each block within a 40 minute run.
  3. Wed

    45 minutes

    1. Easy run or cross-training 45 minutes
  4. Thu

    40 minutes

    1. Run 5 minutes at threshold and 6 sets of 3 minutes at 5km effort with 90 second jogged recovery within 40 minute run. Take 2 to 3 minutes jogging between 2 sets.
  5. Fri

    Rest

  6. Sat

    Under 40 minutes

    1. Run Parkrun or 5km time trial
  7. Sun

    60 minutes

    1. Easy run 60 minutes

Week 6

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Run 5 sets of 3 minutes at 10km pace or 2 minutes recovery within a 30 minute run.
  3. Wed

    30 minutes

    1. Easy run or cross-train 30 minutes
  4. Thu

    30 minutes

    1. Progression run 10 minutes easy pace, 10 minutes steady pace, 10 minutes nearing threshold.
  5. Fri

    Rest

  6. Sat

    20 minutes

    1. Recovery jog 20 minutes
  7. Sun

    10km

    1. 10K race Good luck!