Bored with your Beginner Running Program? Try this 10k Training Plan Intermediate

Running has become a craze nowadays and many are turning to it to improve their physique, their health and well-being, or to achieve that sense of “euphoria” aka the endorphin high or runner’s high.

If you’ve been bitten by the running bug, you’ve finished the 10k running plan for beginners and you feel that it’s not challenging you anymore, then you probably need to step up your training and switch to the 10k training plan for intermediate. Regardless if you want to improve your speed and/or duration, altering your program is a great move that can do you a lot of good.

This particular intermediate program is consisted of eight weeks of training—the last week—being a 10K race. This might disappoint you if you’re aiming for a marathon, but hold your horses since a marathon is not a walk in the park and you have to respect the miles. Nonetheless, this particular program can help you achieve your goal of conquering the elusive 42.195 miler.

Before you start this 8 week 10k training plan, you need to familiarize yourself with some terms that you’ll encounter in your training.

10k training plan intermediate: Runs

The runs that are mentioned hear consist of 3 to 6 milers that are done on Mondays, Tuesdays, and Thursdays and they are specifically designed to be done at a comfortable pace. If you use a heart rate monitor, then it would be best if you do easy runs that are between 65 to 75 percent of your maximum heart rate.

10k training plan intermediate: Rest

Remember, rest is as important as training and it shouldn’t be neglected. Some runners just want to run and run that they forget that their bodies need to take a break from the pounding and stress of running. You can take a day off, but if you feel that you’re a bit more fatigued/tired than expected, you can opt for another one. Don’t feel guilty about this because as mentioned earlier, rest is as important as your actual runs.

10k training plan intermediate: Speedwork

Obviously, speedwork is essential if you want to improve your pace. For intermediate runners like you, it would be best to include interval training sessions that include 400-meter repeats every other week. Alternate them with tempo runs to achieve the best results.

To prevent overtraining and appreciate speed training, run at a particular pace that you maintain when doing a 5-k race. Also, it would be best to do this workout on a rubberized track to reduce the occurrence of injuries, you can opt to jog or walk in between each repeat.

10k training plan intermediate: Tempo runs

Tempo runs are another essential component of your running regimen. These kinds of runs are continuous and have a build up in the middle or near the end. In this 8 week 10k training schedule intermediate, tempo sessions are set every other Wednesday, alternating them with speedwork.

For this program, your tempo runs can be between 30 to 40 minutes and should begin with your usual warm up and then followed by 10 to 15 minutes of easy running, followed by 10 to 20 minutes of faster paced running, and then end with 5 to 10 minutes of easy running toward the end.

10k training plan intermediate: Cross-training

In reference to running, cross-training is a kind of workout where a runner trains by performing other kinds of endurance or fitness workouts that include swimming, running, strength-training, etc. Cross-training days can be considered as easy days and all boils down to your personal preference. Aside from the aforementioned activities, you can also try kickboxing, weight training, yoga,

10k training plan intermediate: Long runs  

As an intermediate runner, you’ve probably been doing long runs during weekends. This particular training program encourages an increase in your distance, especially if the date of your race is right across the corner. So if you’re already doing 5 milers daily, you can consider raising it to 9 or 10. Don’t fuss too much when it comes to long runs and run at pace that you are most comfortable with.


If your beginner runner program is boring you and you want to push yourself to the limit, then this 8 week 10k training plan is just what the doctor ordered for you. With this, you can improve your running process after weeks of constant training. Heck! After some time, you might even find yourself doing marathons.Whatever your goals are, this running program can help you achieve them.

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Elroy Pamac is a crazy guy who does crazy things. He’s a passionate person who’s into ultramarathons, marathons, and martial arts. He believes that the best things in life are not achieved in comfort zones that is why he continues to test himself and by doing so, he grows. In addition to this, he lives a healthy lifestyle and is committed to achieve a higher level of physical fitness. Now, Elroy brings you intriguing write ups, articles, and blog posts about physical fitness, healthy eating, and everything in between.