10K Intermediate Plan
This 10-week 10K intermediate training plan averages 25 miles (40 km)/week with 4 runs/week. It includes easy runs, long runs, threshold runs, VO2max intervals, and repetitions.
The long run starts at 6 miles (10 km) and peaks at 10 miles (16 km) in week 8.
“This plan systematically develops your ability to run a faster 10K by improving high-end endurance, lactate threshold, VO2max, and speed.”
I’m only an email away for questions that may arise during the course of this training plan.
The training method
It preconditions your speed and endurance early in the training cycle so that you can reach a higher VO2max and lactate threshold in the subsequent focus block and eventually run a faster 10K race pace.
1. Foundation - This is the base + speed phase which is characterized by extreme polarization.
2. Conditioning - This is the fitness phase with a focus on VO2max and lactate threshold.
3. Race-Specific - This is the sharpening phase where your 10K race-fitness is brought to a peak.