8-Week Intermediate 10K Training Plan

This plan is designed for intermediate runners who can already jog or run continuously for 40 minutes. It focuses on improving your 10K performance through a mix of targeted base endurance runs and intervals that keep you motivated, helping you achieve a personal best.

Mix of Base Endurance and Lactate Threshold Intervals: You’ll focus on building your aerobic capacity with long, steady base endurance runs while incorporating intervals that target your lactate threshold to help you sustain faster speeds for longer.

3-4 Sessions per Week: Each week includes a balanced mix of sessions that last around an hour, combining intensity and recovery for optimal progression.

Flexibility for Club Runs: If you run with a group, there is guidance on which sessions can be swapped, ensuring that your training remains social while staying aligned with the plan.

8-Week Structured Progression

Block 1 (Weeks 1-4): Base Endurance and Lactate Threshold Introduction

The first block focuses on building a solid endurance base with steady, long runs to improve aerobic capacity. Intervals are introduced to begin working on your lactate threshold, with efforts slightly above your comfort zone to improve your ability to sustain faster paces.

Block 2 (Weeks 5-8): Enhanced Lactate Threshold and Race Pace Development

The second block builds on the endurance and threshold work from Block 1. You’ll continue with longer base endurance runs but increase the intensity and duration of lactate threshold intervals. These sessions will get progressively harder, preparing you to run at or above your race pace for longer durations, allowing you to perform at your best on race day.

Integration & Support

The plan integrates with smartwatches for live tracking, and you’ll have access to a full training calendar to monitor your progress. Sessions are based on your target paces, ensuring you’re working towards your specific goals. If you need assistance setting your target paces, feel free to leave your email when purchasing, and I’ll personally help guide you in setting them.

Additionally, you'll have my full support via email whenever it's needed. Whether it's questions about specific workouts, adjusting the plan, or needing motivation, I’m here to help you stay on track and achieve your goals.

About Me

I’m Chris, head coach at Efficient Endurance. With extensive experience coaching runners of all levels, my passion is helping athletes achieve their goals efficiently. Whether you're a beginner or an experienced runner, I aim to provide structured, smart training that helps you improve and reach your best.

Ready to Achieve Your 10K Personal Best?

This 8-week program is designed to help you reach a new 10K personal best through a strategic combination of base endurance runs and lactate threshold intervals. With clear guidance and structured progression, you’ll be primed for success on race day.

Let’s get started!

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