Intermediate 10K Training

Most of you will have to fit training and racing around family, work and social constraints.
These programmes can be modified to suit your needs and circumstances in-line with all of this.

Intermediate:
This is a 12 week schedule aimed at those who wish to ”race” 10k for the first time as opposed to running another 10k race. Having run the distance before you will have built up knowledge of yourself and your ability and be able to determine between a hard session and simply going out for a run.

Your Long Run should be done at a steady pace after which you should feel tired but not exhausted.
Depending on your experience, and objectives, the “long run” can be progressively increased until an optimum distance is reached. This run can be on / off road. By varying the route of on/off road it will also build your leg and muscle strength, as well as challenge your concentration when running over un-even ground.

Your Hard Run should be about half Your Long Run distance. This run can also be done on / off road.
On hilly routes attack the inclines and maintain the pace over the crests and you’ll soon find that your recovery will come back to you on the down gradients.
If your route is on a gentle undulating route then try to increase the pace.
This is another session where you should feel more tired after its been completed.

Your Quality Run is all about real speed and for your own comfort needs be done on level roads or paths.
Alternatively it could incorporate a track session at a local athletic arena.

Your Easy Run is primarily a recovery run but still putting miles in the legs. Use it to concentrate on running style and linear technique.

It’s a good idea to build up the weekly long runs to 9 miles and to increase all the hard runs by another mile. The quality runs can remain the same.

View the intermediate training schedule >>

Running