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10k Intermediate Plan Training Plan
Description
Bridge the gap between 5K and longer endurance races. The Intermediate 10K Training Plan is designed for runners who are ready to step up in distance while continuing to build speed and endurance. This plan includes balanced mileage, race-pace workouts, and controlled progressions to prepare you physically and mentally for race day. Workouts are based on your fitness level and adjust as your fitness improves. Perfect for: Runners with 5K or 10K experience Athletes aiming to build endurance and speed together Those seeking structured progression toward longer races Highlights: 12-week plan VDOT-based personalized training paces 4-5 days of running per week Structured tempo, threshold, and speed workouts Long-run progression to build endurance Injury prevention and strength guidance
Minimum Requirements
Previous experience running a 5k is recommended
Communication
No additional communication
Proud Dad of 3- If you are a busy parent and need a coach who can relate, I'm your guy. I ran under the guidance of Coach Jack Daniels during my Freshman year of college at SUNY Cortland! Abbott World Marathon Majors 6-Star Finisher VDOT Certified Distance Running Coach UESCA Running Coach USATF Level 1 Coach NSCA Certified Strength and Conditioning Specialist BOC Certified Athletic Trainer (NYS License)
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Supported Apps and Devices
Training available on Android and iOS.
4.9 • 2.4K Ratings
Sync data from popular fitness devices and apps
10k Intermediate Plan - 12 weeks
Next Steps
- Purchase plan
- Setup your V.O2 training calendar account
- Submit training preferences
- Get your workouts to your V.O2 calendar
