Intermediate 10k Plan

Sub 50 minutes

I am assuming that the intermediate runner will run 4 times per week. In the early part of the schedule it is important to incorporate general fitness exercises. I tend to build them up to a 9 exercise circuit making sure the exercises rotate; i.e. arms, abs, legs. More Information on these exercises is found in my articles. Use of a gym if you have access is just as good, but think about muscle endurance, lots of reps and lower weights is the goal. The subject of interval training is also explained in an article. The hill sessions are also explained in my articles. A Tempo run is a fast paced run; it is based on Lactic Acid levels in the blood, for the intermediate runner it should be translated as a pace in between steady running and race pace.

Photo credit: Samchio

WEEK	SESSION 1	SESSION 2	SESSION 3	SESSION 4	SESSION 5
Week 1	30-45mins run	30-45mins run	30-45mins run	30-45mins run - *Optional	30-45mins run - *Optional
Week 2	30-45mins run	30-45mins run	30-45mins run	30-45mins run - *Optional	30-45mins run - *Optional
Week 3	Intervals: 5 X 3 mins 90 secs recovery	30-45mins run	30-45mins run	30-45mins run
Week 4	Intervals: 5 X 3 mins 90 secs recovery	30-45mins run	30-45mins run	30-45mins run
Week 5	Intervals: 5 X 3 mins rep 2 and 4 faster 90 secs recovery	30-45mins run	30-45mins run	30-45mins run
Week 6	Intervals: 5 X 3 mins 60 secs recovery	30-45mins run	30-45mins run	30-45mins run
Week 7	Intervals: 5 X 3 mins rep 2 and 4 faster 60 secs recovery	30-45mins run	30-45mins run	30-45mins run
Week 8	Intervals: 5 X 3min, 1 x 5min, 1 x 3min, 1 x 5min, 1 x 3 mins 60 secs recovery	30-45mins run	30-45mins run	30-45mins run
Week 9	Intervals: 5 X 5 mins, 90 sec recovery	30-45mins run	30-45mins run	Hill session 8 X 45 secs
Week 10	Intervals: 5 X 5 mins, 60 secs rec,	30-45mins run	30-45mins run	20mins tempo run
Week 11	Intervals: 5 X 5 mins, 90 sec recovery	30-45mins run	25-30 tempo	Hill session 8 X 45 secs
Week 12	Intervals: 3 X 3 mins 90 secs recovery	30-45mins run	30-45mins run	RACE