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.

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