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How Intermediate 10K Training Works


Intermediate 10K Training Schedule

Just because you're at the intermediate level doesn't mean you won't need a rigorous program and schedule to stick to. Indeed, if you want to improve your time, you'll have to continue to follow a tough schedule.

That being said, a good training schedule is flexible to fit your needs. Every runner is different and has his or her own strengths and weaknesses. As a runner, you'll probably need to be willing to allow flexibility in your schedule if it's going to work. For instance, if it's been too many weeks since you finished your last training schedule and race, you may need to take a step back to the beginners schedule for a little while. If this is the case, you may want to start training a week or two earlier than a particular intermediate program calls for.

Below, we list one of many suggested training schedules for intermediate runners. This schedule calls for 12 weeks of training, but other schedules can call for as few as four to as many as 14 weeks. However, expert Hal Higdon has written that even though "no ideal method of training exists for either the 10K or other distances," following a training program is nonetheless important [source: Higdon].

Week

Mon

Tue

Wed

Thurs

Fri

Sat

Sun

1

Rest

3 mi.

Fartlek 5 mi.

3 mi.

6 mi.

3 mi.

6 mi.

2

Rest

4 mi.

Fartlek 5 mi.

4 mi.

5 mi.

4 mi.

7 mi.

3

Rest

5 mi.

5-6 hills
(race pace)

4 mi.

6 mi.

3 mi.

8 mi.

4

Rest

5 mi.

6 x 440m
(race pace)

4 mi.

6 mi.

3 mi.

9 mi.

5

Rest

5 mi.

4-5 long hills
(race pace)

4 mi.

6 mi.

3 mi.

7 mi.

6

Rest

5 mi.

5 x 880m
(race pace)

5 mi.

7 mi.

3 mi.

8 mi.

7

Rest

5 mi.

5-6 long hills
(race pace)

4 mi.

7 mi.

4 mi.

10 mi.

8

Rest

5 mi.

8 x 440m
(race pace)

4 mi.

7 mi.

4 mi.

8 mi.

9

Rest

5 mi.

7 x 880m
(race pace)

4 mi.

7 mi.

4 mi.

8 mi.

10

Rest

4 mi.
(race pace)

5 mi.

5 mi.

5 x 440m
(fast pace)

4 mi.

8 mi.

11

Rest

8 x 440m
(race pace)

5 mi.

5 mi.

24 x 880m
(fast pace)

3 mi.

5 mi.

12

Rest

6 x 440m
(race pace)

5 mi.

3 mi.

Rest

4 mi.

10K Race

[source: Extreme-Fitness-Now.com]

(Note: A fartlek, from Swedish for "speed play," involves switching up the intensity. It could range from a jog to a hard run.)

For the above table, a race pace would be a moderate pace -- the pace you hope to be able to run during the race. For distances not otherwise specified, run an "easy pace" (one to two minutes behind a race pace).

According to Higdon, intermediate 10K training has to do with both running more miles and running faster. Higdon's training schedule is only eight weeks long, and at the end of the fourth week, it calls for a 5K race [source: Higdon].

In contrast, Jeff Galloway, another running expert, has an intermediate 10K training schedule that is 13 weeks long. His schedule also differs from many others in that it often calls for running for a specific length of time (25-30 minutes) rather than a specific distance [source: JeffGalloway.com].

On the next page, we'll go over some tricks and tips to keep in mind for this stage of training.


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