Training Plan
Intermediate 10k (12 Weeks)

This schedule is 12 weeks in length with a focus on racing a few times at the end of the training block (either 5k or 10k, with your final goal race being a 10k). This is a great option for someone who likes to race and wants to improve on their performance. This plan starts at 35 miles per week and peaks at 46 miles per week.

The plan comes with a structured workout feature and day to day pace guidance based on your goal time.

 

Only $29.95

Sample Week of Training

Run - Easy 5 miles

5 miles @ your easy pace

Planned: 5.0 mi

Strength Training

https://www.dropbox.com/s/6leie83t3wfndmy/HCScoreroutine.pdf?dl=0

To watch in action: http://youtu.be/vSYar-i1bYI

Run - WU 1 mile

warm up 1 mile

Consider:
https://www.dropbox.com/s/9pb1yu26r6jt0q5/HansonDynamicwarmup%20%283%29.pdf?dl=0

Planned: 1.0 mi

Run - 12x400 @10k pace

12x400 @10k pace with 200 jog recovery

Planned: 4.5 mi

Run - CD 1 mile

Cool down 1 mile

Consider:
https://www.dropbox.com/s/9pb1yu26r6jt0q5/HansonDynamicwarmup%20%283%29.pdf?dl=0

Planned: 1.0 mi

Rest Day

Rest or Cross-Train

Run - Easy 5 miles

5 miles @ your easy pace

Planned: 5.0 mi

Strength Training

https://www.dropbox.com/s/6leie83t3wfndmy/HCScoreroutine.pdf?dl=0

To watch in action: http://youtu.be/vSYar-i1bYI

Run - WU 2 miles

warm up 2 miles

Consider:
https://www.dropbox.com/s/9pb1yu26r6jt0q5/HansonDynamicwarmup%20%283%29.pdf?dl=0

Planned: 2.0 mi

Run - 2x1.5 Miles @ LT

2x1.5 miles at your LT pace with 1/2 mile jog recovery in between.

Planned: 3.5 mi

Run - CD 2 miles

Cool down 2 miles

Planned: 2.0 mi

Run - Easy 5 miles

5 miles @ your easy pace

Planned: 5.0 mi

Run - Long 10 miles

Long 10 miles at easy to long run pace.

Planned: 10.0 mi


How It Works

When you purchase this training plan, your plan will automatically get loaded into the Final Surge training calendar for you to use as many times as you want. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.

Other 10k Plans

Plan Name Level # Weeks Price  
Beginner 10k 12 Week 12 weeks $29.95 PreviewBuy
Elite 10k 12 Week 13 weeks $29.95 PreviewBuy
Metric: Advanced 10k 12 Week 13 weeks $29.95 PreviewBuy
Metric: Beginner 10k 12 Week 12 weeks $29.95 PreviewBuy
Metric: Elite 10k 12 Week 13 weeks $29.95 PreviewBuy
Advanced 10k 14 Week 13 weeks $29.95 PreviewBuy
Just Finish 10k 14 Week 14 weeks $29.95 PreviewBuy