Intermediate Running: 10K

Intermediate Running: 10K

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The following Intermediate Running: 10k training program is designed for the somewhat experienced runner who has 4 days a week to dedicate to training for a 10K race. Remember to hydrate and eat right during Intermediate Running: 10k training. Make sure to eat plenty of complex carbohydrates during this program in order to properly recover from each intense training day.

If you feel like you are not yet ready to pursue a 10K race, you may want to try out a 5K first.


Key Terms for Intermediate Running: 10K

Warm Up - Before every run above an easy pace, you need a proper warm up. For a warm up, jog for 5-10 minutes at a very easy pace. This is to bring up your body temperature and increase blood flow to your muscles. After your warm up, lightly stretch your legs, spending 10-30 seconds stretching each body part you will use during the run.

Easy Pace - Run at a pace where you can still talk and your breathing is slightly heavy.

Strong Pace - The pace you can currently run all miles of a 10k (6.2 miles.) Breathing is heavy but you can hold this pace for a 10k race.

Goal 10K Race Pace - The pace that you are training to be able to maintain for each mile of your upcoming 10K race.

Hard Pace - The pace that you can currently run all miles of a 5k (3.1 miles.) Breathing is starting to become labored but sustainable for longer distances.

Goal 5K Race Pace - The pace that you are training to be able to maintain for each mile of your upcoming 5K race.

Very Hard Pace - Pace that can only be held for 1-1.5 miles if required. Breathing is labored and leg muscles are being pushed. You need to concentrate to keep this pace.


12-Week Intermediate Running: 10K Training Plan

Week 1:

  •  Day 1: Complete the following cycle twice:
    • Run 1 mile at a easy pace.
    • Run 1 mile at strong pace.

Cool down with a ½ mile at easy pace.

  • Day 2: (Optional) Run 3 miles at an easy pace
  • Day 3: Warm up with a ½ mile at easy pace. Complete the following cycle four times:
    • Run ½ mile at a hard pace.
    • Run ½ mile at easy pace.
  • Day 4: Run 3 miles at an easy pace.
  • Day 5: Rest
  • Day 6: Run 5 miles at an easy pace.
  • Day 7: Rest


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