BSX Athletics: Intermediate 10K - 3 to 4.25 Hours per Week

Choose this training plan if you’re prepared to run five times per week in pursuit of a faster 10K time. The plan is 12 weeks long and includes three lactate threshold tests, in Weeks 3, 6 and 9. These tests are opportunities to use BSX Insight to measure your progress and adjust your training zones. Be sure to complete a lactate threshold test before you start the plan in order to establish your initial zones. You should also be able to run comfortably for at least 20 minutes before you start. Like all BSX Insight/Matt Fitzgerald Training Plans, this 5K Beginner Plan is based on the 80/20 Rule, which stipulates that 80 percent of total training time is spent at low intensity and the remaining 20 percent at moderate and high intensities. This approach is scientifically proven to produce better results for runners of all levels. See for yourself!

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