Intermediate/Advanced 12-Week 10K Plan
This plan is designed for runners who are comfortable running 15-20 miles per week and are ready to incorporate speedwork and higher mileage to chase a new 10K personal record.
12
Total Weeks
12 miles
Longest Run
~370 miles
Total Mileage
5
Days / Week
Weekly Mileage Progression
Goal: Adapt to 6 days/week running. Introduce two quality (Q) workouts: Q1 focuses on shorter speed (Intervals), Q2 on stamina (Tempo). Build long run endurance.
| Week | Monday | Tuesday (Q1) | Wednesday | Thursday (Q2) | Friday | Saturday | Sunday | Total Mileage |
|---|---|---|---|---|---|---|---|---|
| Wk 1 | REST | 6 mi total: Incl. 6x400m @ 10k Pace (400m easy jog rec.) | 4 mi (R) | 6 mi total: Incl. 20min Tempo | STRENGTH: 30min (Build) | LR: 8 mi (EASY) | 3 mi (R) + 10min Core | 27 mi |
| Wk 2 | REST | 7 mi total: Incl. 8x400m @ 10k Pace (400m easy jog rec.) | 4 mi (R) | 7 mi total: Incl. 25min Tempo | STRENGTH: 30min (Build) | LR: 9 mi (EASY) | 3 mi (R) + 10min Core | 30 mi |
| Wk 3 | REST | 7 mi total: Incl. 10x400m @ 10k Pace (400m easy jog rec.) | 5 mi (R) | 8 mi total: Incl. 30min Tempo | STRENGTH: 30min (Build) | LR: 10 mi (EASY) | 3 mi (R) + 10min Core | 33 mi |
| Wk 4 (Cutback) | REST | 5 mi total: Incl. 4x400m @ 10k Pace (400m easy jog rec.) | 4 mi (R) | 5 mi total: Incl. 15min Tempo | STRENGTH: 20min Light | LR: 8 mi (EASY) | 3 mi (R) + 10min Core | 25 mi |
Strength Training Philosophy
Strength training is crucial for runners. It builds resilience against injuries, improves running economy, and increases power. These workouts are designed to be done on your Friday "Strength" day. Core work is scheduled for Sundays.
Complete 2-3 sets:
- 10-12 x Goblet Squats
- 10-12 x Push-ups (or incline/knee push-ups)
- 10-12 (each side) x Single-leg Glute Bridges
- 10-12 (each side) x Dumbbell Rows
- 30-60 sec x Plank
Complete 2-3 sets:
- 10-12 (each side) x Lunges
- 10-12 x Overhead Press
- 10-12 x Romanian Deadlifts (RDLs)
- 10-12 (each side) x Bulgarian Split Squats
- 10 x Box Jumps
- 15 x Calf Raises
Complete 2-3 sets:
- 20 x Dead Bug
- 30 (each side) x Pallof Press
- 30-60 sec x Plank
- 15 x Leg Lifts
- 15 (each side) x Side Planks
Plan Legend
- R-Run (R)
- Recovery Run. Very slow pace (RPE 3-4).
- Easy Run (EASY)
- A slow, conversational pace (RPE 3-4).
- Long Run (LR)
- Done at an easy pace to build endurance.
- Q1 / Q2
- "Quality" workouts. Follow the plan details.
- Strength
- See Build/Power/Light workouts.
- Core
- 10 min. See Core Focus workout.
- Tempo
- "Comfortably hard" pace (RPE 7-8).
- 10K Pace
- The pace you plan to hold on race day (RPE 8).
RPE Scale (Rate of Perceived Exertion)
- RPE 1-2: Very easy, light walking.
- RPE 3-4: Easy, conversational pace. (Your "Easy" & "R-Run" pace).
- RPE 5-6: Moderate effort, can still talk in short sentences.
- RPE 7-8: Hard effort, uncomfortable. (Your 10K / Tempo pace).
- RPE 9: Very hard effort, gasping for air. (Your 5K or faster pace).
- RPE 10: All-out sprint.