10K Training Plan For Intermediate Runners [FREE PDF]

This 10K training plan is intended for intermediate runners looking to improve their 10K time. In this article, you can also download a PDF 10K training plan for intermediate runners for FREE.

Before you start following the plan, it is recommended that you have already run at least one 10K.

The training plan includes 8 weeks of training with 4 training sessions per week. For better clarity, it is divided into three parts:

1-2 – Introductory – preparation for more intensive workouts
3-6 – Specific – intensive and specific workouts
7-8 – Taper – lower-volume training before the race

The fourth week is easier and serves to recover and adapt your body to stress.

If this 10K training plan seems too difficult for you, click here for a beginner’s training plan.

If this 10K training plan seems too easy for you, click here for a training plan for more advanced runners.

Tip
Every runner is an individual for themself and each of us knows our body best. Therefore, adjust the training plan to your capabilities. If you feel tired, rest that day. However, don’t let a lack of discipline and motivation stop you from sticking to the plan and achieving your goal.

Below is an 8-week 10K training plan for intermediate runners (in miles).

	MON	TUE	WED	THU	FRI	SAT	SUN
WEEK 1	REST	EASY RUN 3mi	FARTLEK 35′ 10′ + 15′ (2′-2′) + 10′	REST	REST	EASY RUN 3mi	LONG RUN 5mi
WEEK 2	REST	EASY RUN 3mi + 3 x 100m strides	FARTLEK 30′ 10′ + 15′ (2′-1′) + 10′	REST	REST	EASY RUN 3mi	LONG RUN 5mi
WEEK 3	REST	EASY RUN 3mi + 3 x 100m strides	INTERVALS 4 x 1000m, P 2′	REST	REST	TEMPO 2 x 1.5mi, P 3′	LONG RUN 6mi
WEEK 4	REST	EASY RUN 3mi	FARTLEK 37′ 10′ + 1′-2′-3′-3′-2′-1′ with 1′ light jogging in between + 10′	REST	REST	EASY RUN 3mi	LONG RUN 5mi
WEEK 5	REST	EASY RUN 4mi + 3 x 100m strides	INTERVALS 10 x 400m, P 1′	REST	REST	TEMPO 3mi	LONG RUN 6mi
WEEK 6	REST	EASY RUN 4mi + 3 x 100m strides	INTERVALS 6 x 1000m, P 2′	REST	REST	EASY RUN 3mi	LONG RUN 7mi
WEEK 7	REST	EASY RUN 4mi + 3 x 100m strides	INTERVALS 8 x 500m, P 1′	REST	REST	TEMPO 3 x 1mi, P 2′	LONG RUN 5mi
WEEK 8	REST	REST	INTERVALS 3 x 1000m at race pace, P 2′	REST	REST	EASY RUN 2mi + 3 x 100m strides	RACE

Below is an 8-week 10K training plan for intermediate runners (in kilometers).

	MON	TUE	WED	THU	FRI	SAT	SUN
WEEK 1	REST	EASY RUN 5 km	FARTLEK 35′ 10′ + 15′ (2′-2′) + 10′	REST	REST	EASY RUN 5 km	LONG RUN 8 km
WEEK 2	REST	EASY RUN 5 km + 3 x 100m strides	FARTLEK 30′ 10′ + 15′ (2′-1′) + 10′	REST	REST	EASY RUN 5 km	LONG RUN 8 km
WEEK 3	REST	EASY RUN 5 km + 3 x 100m strides	INTERVALS 4 x 1000m, P 2′	REST	REST	TEMPO 2 x 2 km, P 3′	LONG RUN 10 km
WEEK 4	REST	EASY RUN 5 km	FARTLEK 37′ 10′ + 1′-2′-3′-3′-2′-1′ with 1′ light jogging in between + 10′	REST	REST	EASY RUN 5 km	LONG RUN 8 km
WEEK 5	REST	EASY RUN 6 km + 3 x 100m strides	INTERVALS 10 x 400m, P 1′	REST	REST	TEMPO 5 km	LONG RUN 10 km
WEEK 6	REST	EASY RUN 6 km + 3 x 100m strides	INTERVALS 6 x 1000m, P 2′	REST	REST	EASY RUN 5 km	LONG RUN 12 km
WEEK 7	REST	EASY RUN 6 km + 3 x 100m strides	INTERVALS 8 x 500m, P 1′	REST	REST	TEMPO 3 x 1,5 km, P 2′	LONG RUN 8 km
WEEK 8	REST	REST	INTERVALS 3 x 1000m at race pace, P 2′	REST	REST	EASY RUN 3 km + 3 x 100m strides	RACE

Download FREE 10K training plan for intermediate runners

Structured 10K training plan for intermediate runners

10K training plan for intermediate runners includes a combination of different types of training: easy run, fartlek, interval, tempo run, long run, and strength training.

EASY RUN

Goal: it serves as a warm-up before a particular workout, as a cooldown after training, or for recovery, as a separate workout

Warm-up: if you are doing an easy run as a separate workout, for warm-up do mobility exercises and dynamic stretches

Cooldown: if you are doing an easy run as a separate workout, for cool-down do static stretching exercises

Pace: run by feel at a light intensity, you should feel comfortable and relaxed while running

Tip
You can’t run too slow when you jog, just too fast. A common mistake runners make is running too fast on days when they should be doing low-intensity workouts.

FARTLEK

Goal: improve speed and endurance, make it easier to overcome the changes in pace during the race

Warm-up: 10 minutes of light, continuous running, without stopping, moving on to the main part of training

Cooldown: 10 minutes of light jogging, static stretching exercises

Pace: run by feel, without tracking your pace. Listen to your body. The pace varies from slow running up to 70% of your maximum speed. Run fast sections at a faster but controlled pace, at about 70% of your maximum, and run slow sections at an easy pace to recover and prepare yourself for a faster section.

Example: FARTLEK 10′ = 10′ + 15′ (2′-1′) + 10′

35′ – total duration of fartlek is 35 minutes
10′ – 10 minutes of warm-up running at a light intensity
15′ (2′-1′) –15 minutes are the part in which you alternate between fast and slow sections, that is, 2 minutes of faster running followed by 1 minute of slower running
10′ – 10 minutes of light jogging (cooldown)

INTERVALS

Goal: improve endurance and speed endurance, running economy, the body’s ability to break down lactic acid (increase the lactate threshold), and develop a sense of pace

Warm-up: 10 minutes of light jogging, mobility exercises and dynamic stretches, running drills – 2 x 40m (ankling and high knees), 3x 60m strides

Cooldown: 10 minutes of light jogging, static stretching exercises

Pace: run 400m and 500m intervals at a 5K race pace, and 1000m intervals at a 10K race pace

Example: INTERVALS 4 x 1000m, P 2′

Warm up as directed. Rest. Then run a total of 4 intervals of 1000m. After each interval, there is a break of 2 minutes of standing still. After you finish the main part of the workout, cool down according to the instructions.

TEMPO RUN

Goal: teaches your body to handle more lactic acid, improve endurance, improve running economy, delays tired legs, increase tolerance to discomfort, and help control emotions when it becomes difficult

Warm-up: 1mi of light jogging

Cooldown: 1mi of light jogging

Pace: comfortably hard, a pace at which you can run for about 60 minutes

Example: TEMPO RUNS 2 x 1.5mi, P 3′

Warm up as directed. Rest. Then run a total of 2 intervals of 1.5 miles each. After each interval, there is a break of 3 minutes of standing still. After you finish the main part of the workout, continue jogging (cool down according to the instructions).

Example: TEMPO RUNS 3mi

Warm up according to the instructions and, without stopping, move on to the main part of the workout, that is, 3 miles of running at the set pace. After the main part of the training has been done in continuity, do a cooldown according to the instructions.

LONG RUN

Goal: improve endurance, build your self-confidence and mental strength

Warm-up: mobility exercises and dynamic stretches

Cooldown: static stretching exercises

Pace: conversational pace, a pace at which you feel comfortable and are able to talk

STRIDES

Strides are gradual accelerations over distances between 60 and 100 meters. In this training plan, you will do them after light jogging or as a part of the warm-up before interval training.

Goal: developing speed and improving your running technique

Pace: they are performed at a pace that ranges from very light to 90% of your maximum speed

STRENGTH TRAINING

In addition to running, add strength training. By strengthening the entire body, you will reduce your risk of injury, improve strength and stability, correct muscle imbalances, and therefore become faster.

Do strength training at least twice a week on days that suit you best.

Research has shown that it is optimal to do strength training 2 to 3 times a week over the course of 8 to 12 weeks, in order to improve the running capabilities of more advanced middle- and long-distance runners.

During the last two weeks of training (weeks 7 and 8), avoid strength training so that you are rested before the start of the race.

See strength training with all exercises in the article Strength Training for Runners (Top 19 Workout Exercises).

REST DAY

For progress, in addition to diversity, rest is also important. Don’t neglect your rest days, no matter how good you feel.

Tip
Adequate recovery is just as important as training. More training does not mean faster progress but, on the contrary, a greater risk of injury and overtraining.