This 6-week intermediate 10K training schedule is designed for runners who have previous race experience and are looking to improve their 10K time. You should be able to comfortably run up to 4 miles to start this program.
If you’re not quite ready for the intermediate level, try this 6-Week Beginner 10K Training Schedule.
If you have less or more time to train, try one of these schedules:
4-Week 10K Intermediate Training Schedule
8-Week 10K Intermediate Training Schedule
Types of Runs and Workouts
Tempo Runs (TR): Start your run with 10 minutes easy running, then continue with 15 to 20 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 15 to 20 minutes
10K Interval Workouts: Run your interval workouts 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.
Cross-training (CT): Cross-training allows you to give your joints and running muscles a break, while still working on your cardio. When the schedule indicates CT, do a cardio activity other than running (biking, swimming, elliptical trainer) at moderate effort for the designated time. You’ll also benefit from doing 15 minutes of strength-training 2x a week, with a focus on your lower body and core.
Rest Days: On rest days, you can take the day off or do some easy cross-training, such as biking, walking, strength training, yoga, or another activity you enjoy.
6-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: 4 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: 5 miles LR
Day 7: 3 miles ER
Week 3:
Day 1: 40 min CT or Rest
Day 2: 25 min TR + 4 hill repeats
Day 3: 30 min CT or Rest
Day 4: 4 min @ 10K effort x 5
Day 5: Rest
Day 6: 6 miles LR
Day 7: 3 miles ER
Week 4:
Day 1: 40 min CT or Rest
Day 2: 25 min TR + 5 hill repeats
Day 3: 30 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 5:
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 6:
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!
More 10K Racing Advice:
- How to Deal With Crowds at Races
- Dealing With Pre-Race Jitters and Anxiety
- How to Have a Strong Race Finish
- Mind Games for Long Runs and Races
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
