City Runs

Intermediate 10k Plan

Anthony Whiteman

Sub 50 minutes

10k training

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