Intermediate 10-k Plan
You can tackle a 6.2-mile race in seven weeks
with this plan from running coach Kim Maxwell
Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
EASY
OFF
SPEED
EASY
OFF
LONG RUN
OPTIONAL
CROSSTRAINING
1
3 miles
OFF
2 x 1 mile
3 miles
OFF
4 miles
30-45 minutes
2
3 miles
OFF
2 x 1 mile
3 miles
OFF
5 miles
30-45 minutes
3
4 miles
OFF
4 x 800
meters
3 miles
OFF
6 miles
30-45 minutes
4
4 miles
OFF
4 x 800
meters
3 miles
OFF
6.5 miles
30-45 minutes
5
4 miles
OFF
3 x 1 mile
3 miles
OFF
7 miles
30-45 minutes
6
4 miles
OFF
5-6 x 800
meters
3 miles
OFF
5 miles
30-45 minutes
7
3 miles
OFF
1 x 1 mile,
1 x 800
meters
OFF
2 miles
OFF
RACE!
Program Notes:
Easy Run: Monday and Thursday are designed to
be comfortably paced runs. Concentrate on relaxed
running.
Long Run: Saturday is your long run day, which should
also be easy running. Pay attention to taking in fluids
at regular intervals, especially if your race is during the
summer. If your race is on a hillier course, try to choose
routes that will simulate your experience on race day.
Cross-Training: Cross-training the day after a long run
is optional based on how you feel. The best low-intensity
choices are cycling, swimming, the elliptical, and yoga.
Stick to non-weight bearing activities.
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w o m e n ’ s h e a lt h
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WomensHealthMag.com/10k
Speed Workout: Wednesday is reserved for speedwork
on a track or a measured block near your house. Warm up
for 5-10 minutes and cool down with an easy, 1-mile jog.
1-mile repeats: Run one mile (four laps on an outdoor
track) at your 10-K goal race pace or 10 seconds faster.
Recover by jogging slowly for exactly half of your 1-mile
time. Repeat as directed.
800-meter repeats: Run 800 meters (roughly half a
mile, or two laps on an outdoor track) at 5-K race pace.
Recover with 2-3 minutes of slow jogging or active
walking. You don't want to fully recover after each
repeat, but you should be able to talk in one-word
sentences before starting your next repeat.