INTERMEDIATE 10K TRAINING PROGRAM
This intermediate 10k training plan is designed to be simple, easy to follow, and flexible. It can be re-arranged somewhat to fit into your weekly schedule. Rest days are just as important as the training days - so don't ignore them! Each of these workouts should be preceded by a warm-up of at least 5 minutes and followed by a cool-down period of at least 5 minutes.
PersonalRunningTrainer.com offers a similar 10k training program in MP3 audio format if you prefer to listen to audio cues while you run. It is also available as a smart phone app from the App Store and Google Play.
| WEEK | SUNDAY | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY |
| 1 | Easy, 25 minute jog | REST | 4x400 intervals | 25 minute run at goal 10k pace | 2 mile run at a steady pace | REST | 3 mile run |
| 2 | Easy, 30 minute jog | REST | 4x400 intervals | 30 minute run at goal 10k pace | 2.5 mile run at a steady pace | REST | 4 mile run |
| 3 | Easy 35 minute jog | REST | 6x400 intervals | 35 minute run at goal 10k pace | 3 mile run at a steady pace | REST | 5 mile run |
| 4 | Easy, 40 minute jog | REST | 6x400 intervals | 40 minute run at goal 10k pace | 3.5 mile run at a steady pace | REST | 5.5 mile run |
| 5 | Easy, 45 minute jog | REST | 8x400 intervals | 45 minute run at goal 10k pace | 4 mile run at a steady pace | REST | 6 mile run |
| 6 | Easy, 50 minute jog | REST | 8x400 intervals | 50 minute run at goal 10k pace | 4.5 mile run at a steady pace | REST | 6.5 mile run |
| 7 | Easy, 55 minute jog | REST | 6x400 intervals | 55 minute run at goal 10k pace | 5 mile run at a steady pace | REST | 7 mile run |
| 8 | Easy, 60 minute jog | REST | 4x400 intervals | 60 minute run at goal 10k pace | REST | REST | RACE! |
Please consult a physician before attempting. If you become injured, stop running and see a healthcare professional.