10k Training Plan Intermediate

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Below is an intermediate 10k training plan for runners with a good level of experience of interval and hill training, and have completed adequate aerobic base training and have a history of training a minimum of 30-35miles/week.

Below the training plans is information about recovery periods and target heart rates for each session.

 

Day Week 1 week 2 Week 3 week 4
Monday Rest Day 4M Easy Rest Day Rest Day
Tuesday 3 x 2000m (10k pace) 6 x 1000m (5k pace) 4 x 1600m (10k pace) 10 x 400m (Mile pace)
Wednesday 7M Steady 5M Steady 7M Steady Rest Day
Thursday 6 x Long Hills 12 x Short hills 6 x Long Hills 6M Steady
Friday Rest Day Rest Day Rest Day Rest Day
Saturday 25 min Tempo 2 x 10 min Tempo 25 min Tempo 2 x10 min Tempo
Sunday 14M Easy Pace 12M Easy Pace 14M Easy Pace 10M Easy Pace

 

Day Week 5 week 6 Week 7 week 8
Monday Rest Day 4M Easy Rest Day Rest Day
Tuesday 4 x 1600m (10k pace) 6 x 800m (3k pace) 5 x 1200m (10k pace) 10 x 300m (Mile pace)
Wednesday 7M Steady 5M Steady 7M Steady 4M Easy Pace
Thursday 12 x Tempo Hills 6 x Long hills 12 x Tempo Hills 5 x 800m (10k pace)
Friday Rest Day Rest Day Rest Day 3M Easy pace
Saturday 25 min Tempo 2 x 10 min Tempo 25 min Tempo Rest Day
Sunday 14M Easy Pace 12M Easy Pace 14M Easy Pace 10K Race

 

  • 1) Rest Intervals: 10k pace = 60sec jog rec, 5k pace = 200m jog rec, 3k/mile pace = 400m jog rec
  • 2) Short Hills: 50-60sec up moderate gradient (5k pace), jog down rec
  • 3) Long Hills: 1:45-2:00min up moderate gradient (10k pace), jog down rec
  • 4) Tempo Hills: See tempo Hill section on Hill training page.
  • 5) Tempo: 10mile race pace – approximately 85-90%HRmax, Recoveries = 2-3 mins easy.
  • 6) Steady: Approximately 75-80% HRmax
  • 7) Easy: Approximately 70-75% HRmax
  • 8) Warm-up/cool-down: 1-2miles warm-up and cool down for all interval, hill and tempo training.