This 4 week intermediate 10K training schedule is designed for runners who have previous race experience and are looking to improve their 10K (6.2 miles) time. You should be able to run up to five miles comfortably to start this program.
If you’re not quite ready for the intermediate level, try this 4 week beginner 10K training schedule. If this schedule looks too easy, check out the 4 week advanced 10K training schedule.
Types of Workouts
- Cross-training (CT) and rest days are non-running days where you can either take the day off or do some easy CT activities such as biking, swimming, or yoga. As part of your cross training, try to incorporate a strengthening workout one to two times per week.
- Tempo Runs (TR): Tempo runs help you develop your anerobic threshold, which is critical for fast racing. Start your run with 10 minutes easy running, then continue with 20-25 minutes running about 10 seconds per mile slower than your 10K race pace, and finish with 10 minutes cooling down. If you’re not sure what your 10K race pace is, run at a “comfortably hard” pace that you can maintain for 20-25 minutes
- 10K Interval Workouts: Run your 10K interval workouts (Day 4) at your 10K race pace, with a two-minute easy-paced recovery in between each interval. You should start and finish these workouts with one mile of easy running to warm up and cool down.
- Hill repeats (HR): For your hill repeats, pick a hill about 200 to 400 meters long that isn’t too steep. Try to run up at your 10K race effort. Recover down the hill at an easy pace.
- Long Runs (LR): You’re not training for a long distance event, but long runs will help you develop your stamina, which is important in 10K racing. Do your long runs at a comfortable, conversational pace. Make sure you’re able to breathe easily and talk in complete sentences. Your easy runs (ER) should also be done at this effort.
4 Week Intermediate 10K Training Schedule
Week 1
Day 1: 40 min CT or Rest
Day 2: 20 min TR + 2 hill repeats
Day 3: 30 min CT or Rest
Day 4: 4 min @ 10K effort x 3
Day 5: Rest
Day 6: 5 miles LR
Day 7: 3 miles ER
Week 2:
Day 1: 40 min CT or Rest
Day 2: 30 min TR + 3 hill repeats
Day 3: 25 min CT or Rest
Day 4: 4 min @ 10K effort x 4
Day 5: Rest
Day 6: 7 miles LR
Day 7: 3 miles ER
Week 3:
Day 1: 40 min CT or Rest
Day 2: 25 min TR + 3 hill repeats
Day 3: 30 min CT or Rest
Day 4: 4 min @ 10K effort x 3
Day 5: Rest
Day 6: 6 miles LR
Day 7: 3 miles ER
Week 4:
Day 1: 30 min CT
Day 2: Rest
Day 3: 20 min TR
Day 4: Rest
Day 5: 2-3 miles ER
Day 6: Rest
Day 7: 10K Race!
10K Racing Tips
- 7 Mental Tricks for the Final Miles of a Race
- How to Finish Strong in Racing
- How Runners Can Deal With Performance Anxiety
