10K: intermediate
A ten-week plan of four runs a week. Tuesdays mix it up: 800m reps, a 400m-to-1200m pyramid, and 1 km reps with standing recoveries, moving to goal pace as race day nears. Thursdays alternate tempo runs with progression runs and a kilometre pace stepper. A long run builds to 16 km, week four is lighter, and the last week tapers into a 10K race.
Runners with a 10K of about 48 minutes who already run three or four times a week.
Length
10 weeks
Runs a week
Up to 4
Biggest week
4 h 10 min
Level
Intermediate
Weekly running time, week 1 to week 10
Paces for a 45:00 goal. You'll set your own when you start.
Easy
5:40 /km
Long run
5:30 /km
Marathon
4:55 /km
Threshold
4:35 /km
Goal
4:30 /km
5K
4:20 /km
Mile
4:00 /km
Week by week
Quality
Long run
Easy
Race
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Week 1
3 h 5 min
Week 2
3 h 5 min
Week 3
3 h 50 min
Week 4
3 h 5 min
Week 5
3 h 25 min
Week 6
4 h 10 min
Week 7
3 h 45 min
Week 8
3 h 25 min
Week 9
3 h 20 min
Week 10
2 h 10 min
Rest Mon, Wed, Fri
Days are a suggestion: once you start, you can move any session to another day that week. Not sure of your goal? Predict it from a recent race.
The workouts
22 different sessions make up its 40 runs. Open one to see it in full, or run it on its own.