Intermediate 10K Training Plan

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Intermediate 10K Training Plan

“It was being a runner that mattered, not how fast or how far I could run. The joy was in the act of running and in the journey, not in the destination.” – John Bingham

Welcome to the Intermediate 10K Training Plan, a tailored guide designed to elevate your running prowess and prepare you for the exhilarating challenge of a 10K race. With an increasing number of individuals embracing the 10K distance each year, you’re not just joining a run; you’re becoming part of a global community of passionate runners. This program strikes the perfect balance, catering to those who have conquered shorter distances and are now ready to step up their game. As millions worldwide take on the 10K annually, this plan provides a structured pathway to enhance your endurance, speed, and overall performance. Lace up your running shoes, immerse yourself in the journey, and get ready to be part of the growing legion of 10K finishers who find both joy and accomplishment in conquering this popular distance. The road to 10K success starts here – are you prepared to rise to the challenge?

Individuals will want to choose this plan if they have been running regularly at least 3 to 4 times per week for 45 to 60-minutes each time. If you are currently running less, that is okay! You may want to consider starting with the Beginner 10K plan or the Intermediate 5K training plan. Starting with either of these plans will allow you to properly build your fitness up to be able to complete this Intermediate 10K running plan.

10K Intermediate Running Plan at a glance:

The intermediate 10K running plan follows the following structure and is available for purchase through Coach Andrew Taylor's Final Surge coaching page.

What to Expect:

The Intermediate 10K training plan is designed with similar mileage to the Beginner 10K plan. This training plan is perfect for runners who have completed a 5K race and who are looking to take on a new challenge. It is also a great plan for those who have previously completed a 10K race and want to improve their time. The plan includes four days per week of running with a combination of easy runs, long-distance runs, speed workouts, rest days, and optional cross-training days.

This plan is 10-weeks in length and will have you running faster and more efficiently in your next 10K race! Most of the running sessions are based on time instead of distance, leading to a reduced risk of injury, a more strategic increase in the amount of running, and an overall more enjoyable experience!

The speed workouts are meant to improve performance by focusing on a faster pace and efficiency. In addition, the gradual increase in long-distance runs will have you running farther and feeling more comfortable while covering the distance. As the plan progresses, the total running time and intensity of each session will increase.

I include optional, but highly recommended, cross-training workouts in the Intermediate 10K plan. These cross-training sessions allow you to incorporate other activities you enjoy with this training plan. Cross-training activities may include cycling, yoga, elliptical, swimming, or weight-lifting. With the goal of improving your 10K time, cross-training workouts can make a remarkable difference in building strength and efficiency.

How to Get Started?

Purchase this Intermediate 10K Running Plan on Final Surge for a one-time fee of $19.99 here. Digitally track your progress from start to finish of the training program.

Intermediate 10K Running Plan Preview:

The following is a snapshot of what to expect in your purchased Intermediate 10K Training Plan.

The above training plan preview is designed for educational purposes and is not prescribed for any particular individual. The preview presented does not include complete details of what should be done on each training day. Consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs or if there are any individual health concerns to be aware of.

10K Running Plan Terminology:

The Intermediate 10K training plan terms are defined inside the purchased plan, but let me explain them for you here as well.

Warm-Up: Run/Walk for 5 to 10 minutes at an easy effort before every workout (run days and cross-training days). A proper warm-up will help to gradually increase heart rate, improve circulation, loosen up muscles, and prepare you for a workout.

Cool-Down: Run/Walk for 5 to 10 minutes at an easy effort after every workout (run days and cross-training days). A proper cool-down will help gradually bring your heart rate and breathing back down to normal levels after the days workout.

Perceived Effort: A way to rate your effort level based on your feelings about the level of intensity on a scale of 1 to 10. A 1 is considered ‘At Rest’ and a 10 is considered “An All Out Effort.” Use this scale in combination with Pace and Heart Rate to stay in the correct intensity level shown in the training schedule for a given day.

Heart Rate: If you have access to a heart rate monitor then use this device to stay in the correct range and intensity level shown in the training schedule for a given day.

Cross-Training: Include activities other than running and walking in your training plan. If you are completely new to exercise, then you may want to wait until weeks 4 or 5 to add in cross-training workouts. If you are already active 3 to 4 days per week, then start the cross-training as scheduled in the plan. Examples of activities for cross-training may include cycling, elliptical, rowing, strength training, swimming, or yoga. Cross-training will help to reduce the impact on your body and reduce the risk of injury from running. Cross-training can also speed up recovery time between running workouts. If you are ever feeling too fatigued or sore from running, then you may want to consider taking an occasional cross-training day as an extra day of rest.

Strength Training: A form of cross-training, strength training can be a great way to increase lean muscle and boost metabolism while at rest. Strength training can be completed using body weight, free weights, resistance bands, weight machines, or classes such as Pilates, Yoga, or CrossFit. Include exercises for the upper body, core, back, and lower body. Warm up with a run/walk for 5 to 10 minutes. If you are new to strength training, then start with 1 set of each exercise for 12-15 repetitions. The goal is to work your muscles to fatigue or until you can no longer maintain proper form during the exercise. Continue with 1 set of each exercise for weeks 1 through 3, then progress gradually over a few weeks to 2-4 sets of each exercise for 8-15 repetitions.

Flexibility: Stretch lightly after every warm-up and cool-down period. Stretching will help improve flexibility, increase circulation, speed up recovery, and reduce the risk of injury.

Training Paces: We summarize the common training paces below. However, this article on training paces gives an easy-to-understand overview of all the different training paces that can be added to a runner’s routine to improve speed, endurance, and recovery.

Easy Run: Easy pace/effort is considered at or slightly above what you can maintain a conversation, 65-75% of maximum heart rate, and 6-7 on the Perceived Effort scale.

Long Run Effort: The key to developing endurance is the long run, progressively increasing in distance each weekend. The long run should be done at a pace/effort so that you can easily maintain a conversation throughout the run. Work on running with an even pace/effort from start to finish of the long run. Be sure to recover properly after a long run as well so that you can get right back to training in the next day or week.

Speed Work or Track Workouts: Warm up with 10-15 minutes of running at an easy pace. Then, complete the appropriate speed workout for the day. These speed workouts should be at a hard effort, 80-95% of maximum heart rate, 8+ Perceived Effort. You should be able to hear yourself breathing hard. It is very important to make sure your easy recovery effort between repeats is truly easy. Running too fast during the recovery can have a negative impact on your performance during these workouts. Walk for recovery if you need to.

Tempo Run: A tempo run is a sustained effort run that increases your body’s ability to run faster for longer periods of time. Whether you are training for a 5k, marathon, ultramarathon, or anything in between, this is a useful training session. Beyond improving your ability to run fast and long, tempo runs have many other benefits. Tempo runs should always include a warm-up period of easy running before moving on to the harder-paced portion of the workout.

3/1 Long Run or Fast Finish Long Run: A 3/1 or fast finish long run is one in which you run the first three-fourths of the distance at a comfortable long run pace, then accelerate to near race pace over the last one-quarter of the workout. You should finish these long runs and feel refreshed, but not overly fatigued.

Racing: Consider adding test races throughout your training plan, especially if your goals are time-oriented. This race will allow you to familiarize yourself more with running in a structured event. If you can’t find a race during this week, feel free to modify the schedule around what races are available.

Adaptability: Don’t be afraid to move the workouts from day to day and week to week. This training plan is merely a guide to help you complete your desired race distance. Be consistent with your training, and the overall details won’t matter. Listen to your body and progress as your fitness allows you to progress.