Intermediate Run 10k Training App
Training Plan Overview
The Intermediate 10K Run Training Program is geared towards runners who have completed 10K and want to improve their finish time successfully. It incorporates four run (two easy, one long, one speed), two cross-training days and one rest day. The speed workouts focus on improving speed, fitness and efficiency in running. The gradual progression of endurance runs will allow you to run farther, more easily and the cross-training allows you to incorporate other activities you enjoy to complement your program. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running. The Intermediate 10K Run Program is best suited for those who have been running at least 4-5 times per week for 40-60 minutes.
Training Plan Mileage Chart
Week 1 Sample
Monday
Warm up walking 5 minutes - then run for 40 minutes at an easy effort level 7. Cool down walking 5 minutes.
Start every workout with 5 minutes of easy paced walking to gradually increase heart rate, breathing and circulation.
Tuesday
Cross-train with non-running, low impact activities for 30-45 minutes. Optimal cross-training activities include cycling, strength training, yoga, Stairclimbing, group exercise classes and more.
Wednesday
Warm up walking 5 minutes - then run for 45 minutes at moderate effort (7).
Include 4-6 30-60-second pick ups within the run. Pick up your pace to a challenging pace where you can hear your breathing and it feels just outside your comfort zone. This is NOT at all out gut-wrenching pace, simply one more notch up from where you were running. Keep the pick-up to 30 seconds maximum.
Your effort level should be at an i-Rate scale of 8 or heart rate of 80% of maximum. Cool down walking 5 minutes.
Use the i-Rate Scale to gauge your effort level while you run. The i-Rate Scale is an easy way to rate your effort level by your perception or perceived exertion.
Rate your level of intensity by how you feel, 1-10. From 1-10, rate where you are while moving. 1 is at rest, 5 is very, very easy walking, 6-7 is a pace you can run comfortably while talking, at level 8 you can hear your breathing, and 9-10 is all out, and a pace that you can only hold for a few minutes.
Use this system to stay in the smart training range listed on the training program.
Thursday
Cross-train with non-running, low impact activities for 30-45 minutes. Optimal cross-training activities include cycling, strength training, yoga, Stairclimbing, group exercise classes and more. Finish every run workout with 5 minutes of easy paced walking to gradually increase heart rate, breathing and circulation.
Friday
Warm up walking 5 minutes - then run for 30 minutes at an easy effort level 6-7. Cool down walking 5 minutes.
Saturday
Warm up walking 5 minutes - then run for 50 minutes at an easy effort level 6-7 on a scale of 1-10. You should be able to talk while running at this "conversational pace." Cool down walking 5 minutes.
There are four run workouts and two cross-training workout every week. The run sessions alternate every other day to allow your muscles, tendons and joints time to recover from the impact of running.
Sunday
Rest from activity today and enjoy the day!