10-Week Intermediate 10K Training Plan

Key Features of the Plan

This plan is designed for intermediate runners who can already jog or run continuously for 45 minutes. It helps build on that foundation so you can smash your 10K time over the course of 10 weeks.

Mix of Race Pace and Base Endurance: You'll focus on race pace and slightly above race pace efforts combined with longer base endurance runs to improve overall fitness. This variety will both challenge and motivate you.

Vo2 Max and Lactate Threshold Development: The aim is to enhance your Vo2 max and lactate threshold over longer durations, setting you up for a 10K personal best.

3-4 Sessions per Week: With an average of one hour per session, this plan balances intensity and recovery to ensure steady progress.

Flexibility for Club Runs: If you train with a group, guidance is provided on which sessions can be swapped, so you can train socially while staying on course.

10-Week Structured Progression

Block 1 (Weeks 1-4): Base Endurance and Race Pace Familiarity

Focus on building a strong endurance base with long, steady runs while introducing race pace efforts. This block helps you get comfortable maintaining your pace over longer distances.

Block 2 (Weeks 5-8): Vo2 Max and Lactate Threshold Development

Increase the intensity with intervals at race pace and slightly above. This block focuses on boosting your Vo2 max and lactate threshold to enhance performance and stamina.

Block 3 (Weeks 9-10): Tapering and Race Readiness

Reduce intensity to ensure you are fresh and fully prepared for race day. These final weeks will help you maintain fitness and avoid fatigue, so you’re ready to perform at your best.

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, my aim is to provide structured, smart training to help you perform at your best.

Ready to Achieve Your 10K Personal Best?

With clear instructions for each session and flexibility built into the plan, this 10-week program is designed to help you progress and succeed.

Let’s get started!

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