10km Intermediate Race Training Plan

10km Intermediate Race Training Plan for runners who can/have:- Run 10k comfortably; run a 10k race; train 5 days a week.  You will have a 10k race time to calculate your Interval and Temp pace from. IT = Intervals. TP = Tempo. Steady = 40 secs slower than 10k race pace. Warm up run before and cool down and stretch after every session.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Wk 1

Rest

4 x 400 IT with 400 jog between

5k easy

30 min TP

Rest

6.5k steady

30 min easy

Wk 2

Rest

5 x 400 IT with 400 jog between

5.5k easy

35 min TP

Rest

8k steady

35 min easy

Wk 3

Rest

6 x 400 IT with 400 jog between

5.5k easy

35 min TP

Rest

9.5k steady

35 min easy

Wk 4

Rest

7 x 400 IT with 400 jog between

6.5k easy

40 min TP

Rest

9.5k steady

40 min easy

Wk 5

Rest

8 x 400 IT with 400 jog between

7.5k easy

40 min TP

Rest

11.5k steady

40 min easy

Wk 6

Rest

8 x 400 IT with 400 jog between

7.5k easy

40 min TP

Rest

12k steady

45 min easy

Wk 7

Rest

6 x 400 IT with 400 jog between

6.5k easy

40 min TP

Rest

13k steady

45 min easy

Wk 8

Rest

5k easy

40 min TP

5k easy

Rest

Rest

Race 10k

Graeme Loudain – September 2019

These notes are published as a general aid to all endurance runners. They are guidelines based on current best practice, intended to illustrate the points in the articles rather than provide a precise training schedule. They are written in a way to be of help to runners. Individuals will have their own requirements and the content of the notes will not suit all. Please use them in the spirit in which they are intended and modify them to suit your own needs. If you have suggestions for improvement, amendments or comment, please email gladmin@btinternet.com.