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.
4SPEED™ funnel periodization – designed to enhance your general endurance, lactate threshold, VO2max, and neuromuscular power specific to the demands of the 10K.
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Click here to learn more about the training method
1. Foundation - This is the base + speed phase which is characterized by extreme polarization.
2. Pre-Competition - This is the fitness phase with a focus on VO2max and lactate threshold.
3. Race-Specific - This is the sharpening phase where your race-fitness is brought to a peak.