Intermediate 10K 8-Week Training Program

Crossing-training (CT): Cross-training allows you to give your joints and running muscles a break, while still working on your cardio. Do 60 minutes of cycling, swimming or cardio machines or another activity you might enjoy.

Tempo Run: Start your run with 5 to 10 minutes of easy running, then continue with 15 to 20 minutes of running near your 10K pace (but not at race pace). Finish with 5 to 10 minutes of cooling down. If you’re not sure what your 10K pace is, run at a pace that feels “comfortably hard”.

Interval workouts (IW): After a warm-up, run 400 meters (one lap around most tracks) hard, and then recover by jogging or walking 400 meters. So when the schedule says, 4 x 400, that would mean four hard 400s, with a 400 meter recovery in between.

Rest: Rest means rest!!!

Saturday long runs: Maintain a comfortable pace

Sunday: This is an active recovery day. Your run should be at an easy (EZ), comfortable pace, which helps loosen up your muscles.

  • Week 8

    • Monday- Rest or cross-train
    • Tuesday- 3 mile run
    • Wednesday- 40 min. tempo
    • Thursday- 3 mile run
    • Friday- Rest
    • Saturday- Rest
    • Sunday- 10K RACE

  • Week 7

    • Monday- Rest or cross-train
    • Tuesday- 6 x 400 intervals
    • Wednesday- 4 mile run
    • Thursday- 40 min. tempo run
    • Friday- Rest
    • Saturday- 8 mile run
    • Sunday- 45 minutes easy run

  • Week 6

    • Monday- Rest or cross-train
    • Tuesday- 8 x 400 intervals
    • Wednesday- 4.5 mile run
    • Thursday- 40 min. tempo run
    • Friday- Rest
    • Saturday- 7.5 mile run
    • Sunday- 45 minutes easy

  • Week 5

    • Monday- Rest or cross-train
    • Tuesday- 7 x 400 intervals
    • Wednesday- 4 min. run
    • Thursday- 40 min. tempo run
    • Friday- Rest
    • Saturday- 7 mile run
    • Sunday- 40 minute run
  • Week 4

    • Monday- Rest or cross-train
    • Tuesday- 7 x 400 intervals
    • Wednesday- 4 mile run
    • Thursday- 40 min. tempo run
    • Friday- Rest
    • Saturday- 6 mile run
    • Sunday- 40 minute easy run

  • Week 3

    • Monday- Rest or cross-train
    • Tuesday- 6 x 400 intervals
    • Wednesday- 3.5 mile run
    • Thursday- 35 min. tempo run
    • Friday- Rest
    • Saturday- 6 mile run
    • Sunday- 35 minutes easy run
  • Week 2

    • Monday- Rest or cross-train.
    • Tuesday- 5 x 400 intervals.
    • Wednesday- 3.5 mile run.
    • Thursday- 35 min. tempo run
    • Friday- Rest.
    • Saturday- 5 mile run.
    • Sunday- 35 minutes easy run.
  • Week 1

    • Monday- Rest or cross-train.
    • Tuesday- 4 x 400 intervals.
    • Wednesday- 3 mile run.
    • Thursday- 30 min tempo run.
    • Friday- Rest.
    • Saturday- 4 mile run
    • Sunday- 30 minutes easy run.