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

    Rest

  2. Tue

    30 minutes

    1. Run 4 sets of 5 minute runs with 2 minute walk recovery.
  3. Wed

    60 minutes

    1. Run Cross training for 40 minutes with conditioning.
  4. Thu

    30 minutes

    1. Easy recovery run 30 minutes

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