10k
Intermediate

Coach Alden's 10K Intermediate Plan - 10 Weeks

by Alden Basmajian & Carrie Tollefson
Run Rock ‘n’ Roll Certified Coaches
DESCRIPTION
This 10K plan is designed for athletes who already have developed a solid endurance base, are accustomed to running 5 times per week, and have run several races between the 5K and Half Marathon distances. These athletes are seeking to improve upon past performances.

Workouts will be guided by perceived effort and relation to race pace.
SAMPLE WEEK
Monday
Other - Notes
Week 1 - Intro and Getting Started
And you're off!! 10k training starts now. You'll have 5 runs per week with a mix of tempo running, intervals, and easy endurance days. You should have a working base right now and be ready for structured workouts. You will start with 1 workout this week and then move into two workouts next week. The key to this plan, and any training build, is to take the easy days easy so the hard days can be hard.
Cross Training
Easy cross training day
Cross training provides you with an additional aerobic component without having to increase running mileage. This includes swimming or cycling. Keep the intensity down so this becomes an active recovery day.
30:00 min
Tuesday
Run
Steady run
35min run All running all day; you've got this
35:00 min
Strength Training
EMOM - 45/15
Complete 3 rounds of the following circuit. After each full circuit, take 1min to recover. Every minute on the minute - 45s per activity + 15s transition pushups split squat single leg dead lift oblique twists bicycle kicks plank burpees
21:00 min
Wednesday
Run - Tempo Run
Short intervals
15min easy run 4x4min faster tempo with 2min recovery 5min easy finish to your run Intervals - The goal is to naturally pick up the pace and see if you can maintain it for all the intervals. In week 2, you will have a time trial to begin to identify pacing goals.
44:00 min
Thursday
Run
Recovery run
Easy 40min recovery run today. Keep the HR down and under control.
40:00 min
Friday
Strength Training
EMOM - 45/15
Complete 3 rounds of the following circuit. After each full circuit, take 1min to recover. Every minute on the minute - 45s per activity + 15s transition pushups split squat single leg dead lift oblique twists bicycle kicks plank burpees
21:00 min
Saturday
Run
Steady run
Endurance run; these runs are important. Keep them slow to ensure the proper recovery for later in the week when you need to run fast or long. Easy and slow is better.
40:00 min
Sunday
Run
Weekend Long run
50min easy run; keep it conversational Weekend long run is about time on your feet. Build up your endurance and keep moving. This will continue to increase during your training plan.
50:00 min
OVERVIEW
Run
35 hrs
49 workouts
Strength Training
5 hrs
18 workouts
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