10K Training Plan – Intermediate (sub 50 minutes)
Week
Mon
Tue
Wed
1
Off or CrossTrain
2 mile w/u, 6 x
1000 meters at
4:35 to 4:45
w/3min rest, 1 mile
c/d
4 miles easy
at 10:20 to
11:10 pace
2
Off or CrossTrain
2 mile w/u, 14 x
400 at 1:45-1:50
w/90 sec rest, 1
mile c/d
3
Off or CrossTrain
4
Thur
Fri
Sat
Sun
2 mile w/u, 5 mile
cutdown at (8:55,
8:45, 8:35, 8:25 - No
rest), 1 mile c/d
Off or CrossTrain
5 miles easy at
10:20 to 11:10
pace w/4 x 20 sec
strides at 6:56 pace
12 mile long run at 10:10
to 11:10 pace
5 miles easy
at 10:20 to
11:10 pace
2 mile w/u, 2 miles at
8:25 pace, 1 mile at
7:30, 2 miles at 8:25,
800 meters at 3:45 NO REST, 1 mile c/d
Off or CrossTrain
5 miles easy at
10:20 to 11:10
pace w/4 x 20 sec
strides
12 mile long run at 10:10
to 11:10 pace
2 mile w/u, 10 x
800 meters at 3:40
to 3:50 w/2:30
rest, 1 mile c/d
5 miles easy
at 10:20 to
11:10 pace
2 mile w/u, 6 x 1 mile
at 7:50 to 8:00 pace
w/90 sec rest, 1 mile
c/d
Off or CrossTrain
5 miles easy at
10:20 to 11:10
pace
12 mile long run at 10:10
to 11:10 pace
Off or CrossTrain
2 mile w/u, 2 miles
at 7:50 to 8:00
pace, 3 min rest, 8
x 400 at 1:40 to
1:45 w/60 sec rest,
3min rest, 2 miles
at 7:50 to 8:00
pace, 1 mile c/d
5 miles easy
at 10:20 to
11:10 pace
6 miles easy at 10:20
to 11:10 pace
Off or CrossTrain
1 mile easy, 4 miles
steady pace
(steady pace is 8:35
to 9:25 pace), 1
mile easy
14 mile long run with
miles 6-10 at 8:28 to 8:34
pace
5
Off or CrossTrain
2 mile w/u, 8 x
1000 meters at
4:35 to 4:45
w/3min rest, 1 mile
c/d
5 miles easy
at 10:20 to
11:10 pace
2 mile w/u, 6 miles at
(8:30, 8:05, 8:30, 8:05
8:30, 8:05), 1 mile c/d
Off or CrossTrain
6 miles easy at
10:20 to 11:10
pace
12 mile long run at 10:10
to 11:10 pace
6
Off or CrossTrain
2 mile w/u, 3 miles
@ 8:35 to 8:40
pace, 4 min rest, 6
x 1 min at 7:05 to
7:10 pace w/60 sec
rest, 1 mile c/d
5 miles easy
at 10:20 to
11:10 pace
6 miles easy at 10:20
to 11:10 pace w/4 x
20 sec strides
Off or CrossTrain
1 mile easy, 4 miles
steady pace
(steady pace is 8:35
to 9:25 pace), 1
mile easy
14 mile long run with
miles 6-10 at 8:25 to 8:35
pace
7
Off or CrossTrain
2 mile w/u, 3 x 2
miles at 7:50 to
8:00 pace w/2 min
rest, 1 mile c/d
5 miles easy
at 10:20 to
11:10 pace
1 mile easy at 10:20 to
11:10 pace, 4 miles at
7:50 to 8:00 pace, 2
min rest, 1 mile easy
Off or CrossTrain
6 miles easy at
10:20 to 11:10
pace w/4 x 20 sec
strides
8 miles at 10:10 to 11:10
pace
8
Off or CrossTrain
2 mile w/u, 2 x 1
mile at 7:25 to 7:35
w/4min rest, 4 min
rest, 2 x 400 at 1:42
to 1:46 w/2:30
rest, 1 mile c/d
4 miles easy
at 10:20 to
11:10 pace
5 miles at 10:20 to
11:10 pace
Off or CrossTrain
2 miles at 10:20 to
11:10 pace
RACE
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