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An Intermediate 10K Training Plan for Getting Faster

To get faster over longer distances, you have to hit the gas during shorter intervals first.

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When training for a 10K, you tap into those faster paces more often. “After the first three weeks, you’re going to bump up to two speed-specific workouts a week, including in the long run,” says coach and Olympic Trials finalist Rebeka Stowe. “There’s still a lot of work at half marathon pace, but you’re really getting down to 5K and even mile pace more frequently.” To get faster over longer distances, you have to hit the gas during shorter intervals first. This is an intermediate 10K training plan and is not for beginners; you need to have a solid base in place and know what your race paces are.

8-week 10K training plan

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday
PT / Strength Focused Lift 30 min or OFF 6-10 x 400m @ Half marathon-10K pace w/ 400m jog recovery PT / Endurance Focused Lift 30 min run or 45 - 60 min cross-train 60 - 75 min run 30 min or OFF
PT / Strength Focused Lift 30 min or OFF 4-6 x 800m @ HM w/ 2 min jog recovery PT / Endurance Focused Lift 30 min run or 45 - 60 min cross-train 60 - 75 min run 30 min or OFF
PT / Strength Focused Lift 30 min or OFF 3-5 x 1 mile @ HM w/ 1 min walk recovery PT / Endurance Focused Lift 30 min run or 45 - 60 min cross-train 60 - 75 min run 30 min or OFF
PT / Strength Focused Lift 30 min or OFF 45 - 60 min run PT / Endurance Focused Lift 30 min run or 45 - 60 min cross-train 5 mile run + 4 x 1 mile @ HM w/ 1:30 jog recovery 30 min or OFF
PT / Strength Focused Lift 30-40 min or OFF 10 - 12 x 45 sec hill w/ jog down recovery PT / Endurance Focused Lift 30 min run or 45 - 60 min cross-train 3 x 10 min @ HM/HM/10K w/ 2min jog recovery 30 - 40 min or OFF
PT / Strength Focused Lift 30-40 min or OFF 25-35 min Continuous @ HM PT / Endurance Focused Lift 30 min run or 45 - 60 min cross-train 5 - 8 x 1000m @ HM-5K w/ 400m jog 30 - 40 min or OFF
PT / Strength Focused Lift 30-40 min or OFF 60 - 70 min run PT / Endurance Focused Lift 30 min run or 45 - 60 min cross-train 5K @ 10K, 5 min jog recovery, 4 x 400m @ 10K - 5K w/ 400m jog recovery 30 - 45 min or OFF
PT / Strength Focused Lift 30-45 min or OFF 2 x 800m@ 10K, 4 x 400/200m @ 5K/Mile w/ 2 min jog recovery PT / Endurance Focused Lift 30 min run or 45 - 60 min cross-train 10K 30 min or OFF

Want more? Check out the Complete 2022 Training Plan Pack