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.
| 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 |