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.
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.