Runner's World 10K Plan for Intermediate Runners (6 Weeks)
6 weeks - $19.99
Total Miles: 122
Total Miles: 122
This six-week schedule was designed by the experts at Runner’s World to help intermediate runners—those who have been running for at least a year, have completed some 5-Ks and 10-Ks, and want to develop the stamina to finish a 10-K faster. Each week features two days of rest, two days of easy running, some tempo- runs, and intervals done at race pace or slightly faster. Not the right plan for you? Check out Runner’s World’s training plans for beginners and advanced runners.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Day Off
REST - Week 1
Welcome to the Runner's World 10-K training plan for intermediate runners. Each Monday, you'll get a note about your training for the week ahead. And every day, you'll get an e-mail reminding you about the workout for the day. As you train, tap into The Loop, our online community at runnersworld.com/theloop, where you'll find tips on training, nutrition, and injury prevention, and you can connect with other runners and the editors of Runner's World. This six-week plan includes regular doses of tempo work and long runs, which will help build your endurance to cover the 10-K distance faster than you have before. The plan also includes faster intervals and some hill work to strengthen your legs and lungs. Your training kicks off with a day of rest so you'll be fresh and ready for the workouts ahead. Then you'll have one short easy run, a seven-mile long run, and three shorter runs that include segments at your tempo and goal race paces, along with some strides. Here's a guide to this week's workouts: EASY DAYS: Keep a comfortable, conversational pace, about one to two minutes slower than your 5-K pace. Or you can cross-train on a bike or an elliptical trainer. CROSS-TRAINING: Cross-training should be limited to rest days and easy days. On easy days, cross-training should involve sustained aerobic effort with an activity, like cycling or using an elliptical trainer, for the same amount of time you'd spend on the day's mileage. On rest days, cross-training should involve a no-impact activity like stretching, yoga, or swimming. REST DAYS: It's best not to exercise at all to give your muscles a chance to recover, and to give yourself a mental break so you can come back refreshed. TEMPO WORK: Run at your tempo pace (about 30 seconds slower than your 10-K pace). Jog for three to five minutes, then run 10 minutes at your tempo pace and cool down. (Need help finding your pace? Check out the training calculator at runnersworld.com/tools.) RACE-PACE INTERVALS: Run intervals at your 10-K goal pace. This will improve your efficiency and stamina and help you get comfortable running at the tempo you want to maintain in the race. After each bout of hard work, jog for half the interval distance to recover. STRIDES: Over 100 meters, gradually accelerate until you reach 90 percent of all-out effort. Hold that effort for five seconds, then smoothly decelerate. Walk to full recovery after each stride. For technical issues go to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
Welcome to the Runner's World 10-K training plan for intermediate runners. Each Monday, you'll get a note about your training for the week ahead. And every day, you'll get an e-mail reminding you about the workout for the day. As you train, tap into The Loop, our online community at runnersworld.com/theloop, where you'll find tips on training, nutrition, and injury prevention, and you can connect with other runners and the editors of Runner's World. This six-week plan includes regular doses of tempo work and long runs, which will help build your endurance to cover the 10-K distance faster than you have before. The plan also includes faster intervals and some hill work to strengthen your legs and lungs. Your training kicks off with a day of rest so you'll be fresh and ready for the workouts ahead. Then you'll have one short easy run, a seven-mile long run, and three shorter runs that include segments at your tempo and goal race paces, along with some strides. Here's a guide to this week's workouts: EASY DAYS: Keep a comfortable, conversational pace, about one to two minutes slower than your 5-K pace. Or you can cross-train on a bike or an elliptical trainer. CROSS-TRAINING: Cross-training should be limited to rest days and easy days. On easy days, cross-training should involve sustained aerobic effort with an activity, like cycling or using an elliptical trainer, for the same amount of time you'd spend on the day's mileage. On rest days, cross-training should involve a no-impact activity like stretching, yoga, or swimming. REST DAYS: It's best not to exercise at all to give your muscles a chance to recover, and to give yourself a mental break so you can come back refreshed. TEMPO WORK: Run at your tempo pace (about 30 seconds slower than your 10-K pace). Jog for three to five minutes, then run 10 minutes at your tempo pace and cool down. (Need help finding your pace? Check out the training calculator at runnersworld.com/tools.) RACE-PACE INTERVALS: Run intervals at your 10-K goal pace. This will improve your efficiency and stamina and help you get comfortable running at the tempo you want to maintain in the race. After each bout of hard work, jog for half the interval distance to recover. STRIDES: Over 100 meters, gradually accelerate until you reach 90 percent of all-out effort. Hold that effort for five seconds, then smoothly decelerate. Walk to full recovery after each stride. For technical issues go to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
Workout #2 : Run
6 MILES EASY WITH TEMPO WORK
2 miles easy 2 x 10 minutes at tempo pace 2 miles easy Take the first two miles at your conversational pace. Then run for 10 minutes at your tempo pace (about 30 seconds slower than your 10-K pace). Jog for three to five minutes, then run 10 minutes at your tempo pace and run two miles easy to finish the run. (Need help finding your pace? Check out the training calculator at runnersworld.com/tools.)
2 miles easy 2 x 10 minutes at tempo pace 2 miles easy Take the first two miles at your conversational pace. Then run for 10 minutes at your tempo pace (about 30 seconds slower than your 10-K pace). Jog for three to five minutes, then run 10 minutes at your tempo pace and run two miles easy to finish the run. (Need help finding your pace? Check out the training calculator at runnersworld.com/tools.)
Workout #3 : Run
4 MILES EASY
Maintain a comfortable pace that feels easy enough to hold a conversation.
Maintain a comfortable pace that feels easy enough to hold a conversation.
Workout #4 : Run
RACE-PACE INTERVALS
1 x 400 meters 1 x 800 meters 1 x 1200 meters 1 x 800 meters 1 x 400 meters For race-pace intervals, run each interval at your 10-K goal pace. After each bout of hard work, jog for half the interval distance to recover. Be sure to cool down with easy running afterward.
1 x 400 meters 1 x 800 meters 1 x 1200 meters 1 x 800 meters 1 x 400 meters For race-pace intervals, run each interval at your 10-K goal pace. After each bout of hard work, jog for half the interval distance to recover. Be sure to cool down with easy running afterward.
Workout #5 : Day Off
REST
It's best to do no exercise at all today. Save your energy for tomorrow's run.
It's best to do no exercise at all today. Save your energy for tomorrow's run.
Workout #6 : Run
4 MILES EASY WITH STRIDES
Run at a conversational pace for four miles. Then finish off with four strides. Over 100 meters, gradually accelerate until you reach 90 percent of all-out effort. Hold that effort for five seconds, then smoothly decelerate. Walk to full recovery after each stride.
Run at a conversational pace for four miles. Then finish off with four strides. Over 100 meters, gradually accelerate until you reach 90 percent of all-out effort. Hold that effort for five seconds, then smoothly decelerate. Walk to full recovery after each stride.
Workout #7 : Run
6 TO 7 MILES EASY
Maintain a comfortable pace that feels easy enough to hold a conversation. Got technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
Maintain a comfortable pace that feels easy enough to hold a conversation. Got technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
Workout #8 : Day Off
REST - Week 2
This is week two of training. Race day is four weeks away. You'll have hill work and two days of easy running with some strides. To build leg strength, you'll have a session of hill repeats. On Thursday, you'll have a speed session, practicing running at your goal race pace for different distances. You'll have two days of rest to recover from all that hard work. Here's a guide to this week's workouts: REST DAYS: It's best not to exercise at all to give your muscles a chance to recover, and to give yourself a mental break so you can come back refreshed. EASY DAYS: Keep a comfortable, conversational pace, about one to two minutes slower than your 5-K pace. Or you can cross-train on a bike or an elliptical trainer. CROSS-TRAINING: Cross-training should be limited to rest days and easy days. On easy days, cross-training should involve sustained aerobic effort with an activity, like cycling or using an elliptical trainer, for the same amount of time you'd spend on the day's mileage. On rest days, cross-training should involve a no-impact activity like stretching, yoga, or swimming. SPEED INTERVALS: Take your speed intervals about 30 seconds faster per mile than your goal race pace. So, for instance, a 10-minute goal race pace would translate to a 4:44 for a half mile, or 800 meters, and a 2:22 for 400 meters. After each hard segment, recover for the same distance with easy running. STRIDES: Over 100 meters, gradually accelerate until you reach 90 percent of all-out effort. Hold that effort for five seconds, then smoothly decelerate. Walk to full recovery after each stride. HILL REPEATS: Run easy for two miles to warm up, then do some strides to get primed for the workout. Find a hill that will take about 60 seconds to climb. Run to the top, then jog down slowly to recover. Repeat that sequence three or four times, then run easy to cool down. Got technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
This is week two of training. Race day is four weeks away. You'll have hill work and two days of easy running with some strides. To build leg strength, you'll have a session of hill repeats. On Thursday, you'll have a speed session, practicing running at your goal race pace for different distances. You'll have two days of rest to recover from all that hard work. Here's a guide to this week's workouts: REST DAYS: It's best not to exercise at all to give your muscles a chance to recover, and to give yourself a mental break so you can come back refreshed. EASY DAYS: Keep a comfortable, conversational pace, about one to two minutes slower than your 5-K pace. Or you can cross-train on a bike or an elliptical trainer. CROSS-TRAINING: Cross-training should be limited to rest days and easy days. On easy days, cross-training should involve sustained aerobic effort with an activity, like cycling or using an elliptical trainer, for the same amount of time you'd spend on the day's mileage. On rest days, cross-training should involve a no-impact activity like stretching, yoga, or swimming. SPEED INTERVALS: Take your speed intervals about 30 seconds faster per mile than your goal race pace. So, for instance, a 10-minute goal race pace would translate to a 4:44 for a half mile, or 800 meters, and a 2:22 for 400 meters. After each hard segment, recover for the same distance with easy running. STRIDES: Over 100 meters, gradually accelerate until you reach 90 percent of all-out effort. Hold that effort for five seconds, then smoothly decelerate. Walk to full recovery after each stride. HILL REPEATS: Run easy for two miles to warm up, then do some strides to get primed for the workout. Find a hill that will take about 60 seconds to climb. Run to the top, then jog down slowly to recover. Repeat that sequence three or four times, then run easy to cool down. Got technical questions? Write to rodale@peaksware.com To get coaching and access to RW Experts on training, nutrition, and injury-prevention, join the Runner's World Challenge. Find out more at runnersworldchallenge.com.
Workout #9 : Run
6 MILES EASY WITH HILL REPEATS
Maintain a conversational pace for six miles or so. Include hill repeats on the run. Run up a hill that takes 60 seconds or so to climb, and jog back down to recover. Repeat this cycle eight to 10 times.
Maintain a conversational pace for six miles or so. Include hill repeats on the run. Run up a hill that takes 60 seconds or so to climb, and jog back down to recover. Repeat this cycle eight to 10 times.