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


  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.

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