Inspect: /training-programs/10k-training/intermediate-10k/

Source: src/content/training-plans/intermediate-10k.md

Frontmatter

title: Intermediate
hub: 10k-training
summary: This is the Intermediate 10K Training Program, for runners who want to
  improve their performances. What defines an Intermediate runner? You should be
  running five to six times a week, averaging 15-25 miles weekly training. You
  probably also should have run a half dozen or more races at distances between
  the 5K and the Half-Marathon. With that as background, you now need a somewhat
  more sophisticated schedule to improve.
atAGlance:
  author: Hal Higdon
  lengthWeeks: 8
  lengthText: 8 Weeks
  typicalWeek: 5 Run, 1 Day Off, 1 X-Train
  longestWorkout: 8 miles
whatDoIGet:
  - Stay motivated for the 10K with daily tips from Hal in your inbox
  - Monitor your progress within TrainingPeaks’ online tools, apps, and wearable
    integrations
  - Access charts and graphs to understand training load
  - Tap into TrainingPeaks experience
trainingPeaksUrl: https://www.trainingpeaks.com/training-plans/running/10km/tp-15908/hal-higdon-10k-intermediate
improveYourTime: >-
  ## How to Improve Your 5-K Times


  IF YOU HAVE RUN A NUMBER OF RACES AT THE 5-K DISTANCE, you probably are not
  going to be content to merely finish your 5-K race. You'd like to finish it
  with grace, in style and maybe improve your time (known as setting a Personal
  Record, or PR). The above training schedule will take you to PR Territory.
  This intermediate Program is one step up from the novice program, but not
  quite as difficult as the advanced program. To set a PR, you need to improve
  your endurance and your speed. You can do this by (1) running more miles, (2)
  running faster, or (3) some combination of both. In order to achieve full
  benefit from this program, you probably need to have been running 3-4 days a
  week for the last year or two and averaging 15-20 miles weekly, It helps if
  you have an understanding of the concepts of speedwork. Here is the type of
  training you need to do, if you want to improve your 5-K time. To motivate
  yourself even more, consider signing up for the interactive version available
  through TrainingPeaks.


  **Run:** When the schedule says "run," that suggests that you run at an easy
  pace. How fast is easy? You need to define your own comfort level. Don't worry
  about how fast you run; just cover the distance suggested--or approximately
  the distance. Ideally, you should be able to run at a pace that allows you to
  converse with a training partner without getting too much out of breath.
schedule:
  miles:
    - week: 1
      days:
        - 3 mi run
        - 3 mi run
        - 35 min tempo run
        - 3 mi run
        - Rest
        - 60 min cross
        - 4 mi run
    - week: 2
      days:
        - 3 mi run
        - 3.5 mi run
        - 8 x 400 5K pace
        - 4 mi run
        - Rest
        - 60 min cross
        - 5 mi run
    - week: 3
      days:
        - 3 mi run
        - 4 mi run
        - 40 min tempo run
        - 3 mi run
        - Rest
        - 60 min cross
        - 6 mi run
    - week: 4
      days:
        - 3 mi run
        - 4.5 mi run
        - 9 x 400 5K pace
        - 4 mi run
        - Rest
        - Rest
        - "**5K Race**"
    - week: 5
      days:
        - 3 mi run
        - 5 mi run
        - 45 min tempo run
        - 3 mi run
        - Rest
        - 60 min cross
        - 6 mi run
    - week: 6
      days:
        - 3 mi run
        - 5.5 mi run
        - 10 x 400 5K pace
        - 4 mi run
        - Rest
        - 60 min cross
        - 7 mi run
    - week: 7
      days:
        - 3 mi run
        - 6 mi run
        - 50 min tempo run
        - 4 mi run
        - Rest
        - 60 min cross
        - 8 mi run
    - week: 8
      days:
        - 3 mi run
        - 3 mi run
        - 5 x 400 5K pace
        - 1-3 mi run
        - Rest
        - Rest
        - "**10K Race**"
  km:
    - week: 1
      days:
        - 4.8 km run
        - 4.8 km run
        - 35 min tempo run
        - 4.8 km run
        - Rest
        - 60 min cross
        - 6.4 km run
    - week: 2
      days:
        - 4.8 km run
        - 5.9 km run
        - 8 x 400 5K pace
        - 6.4 km run
        - Rest
        - 60 min cross
        - 8.1 km run
    - week: 3
      days:
        - 4.8 km run
        - 6.4 km run
        - 40 min tempo run
        - 4.8 km run
        - Rest
        - 60 min cross
        - 9.7 km run
    - week: 4
      days:
        - 4.8 km run
        - 7.3 km run
        - 9 x 400 5K pace
        - 6.4 km run
        - Rest
        - Rest
        - "**5K Race**"
    - week: 5
      days:
        - 4.8 km run
        - 8.1 km run
        - 45 min tempo run
        - 4.8 km run
        - Rest
        - 60 min cross
        - 9.7 km run
    - week: 6
      days:
        - 4.8 km run
        - 8.9 km run
        - 10 x 400 5K pace
        - 6.4 km run
        - Rest
        - 60 min cross
        - 11.3 km run
    - week: 7
      days:
        - 4.8 km run
        - 9.7 km run
        - 50 min tempo run
        - 6.4 km run
        - Rest
        - 60 min cross
        - 12.9 km run
    - week: 8
      days:
        - 4.8 km run
        - 4.8 km run
        - 5 x 400 5K pace
        - 1.6-4.8 km run
        - Rest
        - Rest
        - "**10K Race**"
image:
  src: /_astro/105-runner.CGzV-bIt.png
  width: 835
  height: 495
  format: png
status: published
level: intermediate
distance: 10k
legacy:
  wpId: 140
  wpUrl: /training-programs/10k-training/intermediate-10k/
  oldSlugs:
    - 10-k-training-guide-intermediate-program
seo:
  description: This is the Intermediate 10K Training Program, for runners who want
    to improve their performances. What defines an Intermediate runner? You
    should be running five to six times a week, averaging 15-25 miles weekly
    training. You probably also should have run a half dozen or more races at
    distances between the 5K and the Half-Marathon. With that as background, you
    now need a somewhat more sophisticated schedule to improve.
todos:
  - "seo.title: no _yoast_wpseo_title in export"
  - "seo.description: falling back to summary"

Body

**THE SCHEDULE BELOW IS FOR INTERMEDIATE RUNNERS:** individuals who want to improve their performances. What defines an Intermediate runner? You should be running five to six times a week, averaging 15-25 miles weekly training. You probably also should have run a half dozen or more races at distances between the 5K and the Half-Marathon. With that as background, you now need a somewhat more sophisticated schedule to improve. If that doesn't sound like you, you might be more comfortable using one of my programs designed for novice or advanced runners. This Intermediate program counts down from Week 1 to Week 8 (race week) for a 10K race. Following are explanations of the terms used in the training chart below. Further information and explanations are included in the day-by-day schedules in the training program available through [TrainingPeaks](https://www.trainingpeaks.com/training-plans/running/10km/tp-15908/hal-higdon-10-K-intermediate).

**Runs**: The runs of 3-6 miles on Mondays, Tuesdays and Thursdays are designed to be done at a comfortable pace. For those who use heart monitors, run between 65 to 75 percent of maximum. In other words, run easy.

**Rest**: Rest is an important part of your training. Friday is always a day of rest in the Intermediate program. Be realistic about your fatigue level and don't feel guilty if you decide to take an additional day off. (Best bet is Monday.) I scheduled an extra rest day the two race weekends.

**Speedwork**: If you want to race at a fast pace, you need to train at a fast pace.The schedule includes interval training featuring 400-meter reps (repeats) every other week, alternating with tempo runs. Run the 400s at about the pace you would run in a 5K race. Walk or jog between each repeat. Best is to train on a 400-meter track, but you can also run this workout on the road or on trails, by running hard approximately the length of time you would run a 400 on a track. For more information on speed training, see my book, _Run Fast_.

**Tempo Runs**: A tempo run is a continuous run with a buildup in the middle to near race pace. In this program, tempo runs are scheduled for every other Wednesday, alternating with interval training on the track. A tempo run of 30 to 40 minutes would begin with 10-15 minutes easy running, build to 10-20 minutes near the middle, then 5-10 minutes easy toward the end. The pace buildup should be gradual, not sudden. You can do tempo runs almost anywhere: on the road, on trails or even on a track.

**Warm-up**: Warming up is important, not only before the race itself, but before your speed workouts. Jog a mile or two, sit down and stretch for 5-10 minutes, then run some easy strides (100 meters at near race pace). Cool down afterwards by doing half of the warm-up.

**Cross-Training**: What form of cross-training works best for runners preparing for a 10K race? It could be swimming, or cycling, walking, other forms of aerobic training or some combination that could include strength training (best done after easy runs). What cross-training you select depends on your personal preference. Cross-training days should be considered easy days that allow you to recover from the hard running you do the rest of the week.

**Long Runs**: As an experienced runner, you probably already do a long run on the weekends anyway. This schedule suggests a slight increase in distance as you get closer to race date: from 4 to 8 miles. Don't get hung up on running these workouts too fast. Run at a comfortable, conversational pace.

This 10K training schedule is only a guide. Feel free to make minor modifications to suit your work and family schedule.

Improve Your Time (visible only in the inspector)

## How to Improve Your 5-K Times

IF YOU HAVE RUN A NUMBER OF RACES AT THE 5-K DISTANCE, you probably are not going to be content to merely finish your 5-K race. You'd like to finish it with grace, in style and maybe improve your time (known as setting a Personal Record, or PR). The above training schedule will take you to PR Territory. This intermediate Program is one step up from the novice program, but not quite as difficult as the advanced program. To set a PR, you need to improve your endurance and your speed. You can do this by (1) running more miles, (2) running faster, or (3) some combination of both. In order to achieve full benefit from this program, you probably need to have been running 3-4 days a week for the last year or two and averaging 15-20 miles weekly, It helps if you have an understanding of the concepts of speedwork. Here is the type of training you need to do, if you want to improve your 5-K time. To motivate yourself even more, consider signing up for the interactive version available through TrainingPeaks.

**Run:** When the schedule says "run," that suggests that you run at an easy pace. How fast is easy? You need to define your own comfort level. Don't worry about how fast you run; just cover the distance suggested--or approximately the distance. Ideally, you should be able to run at a pace that allows you to converse with a training partner without getting too much out of breath.

Schedule (raw)

← 10K Training hub

Legacy

WP id

140

Old URL

/training-programs/10k-training/intermediate-10k/

Old slugs

10-k-training-guide-intermediate-program

Live page

https://www.halhigdon.com/training-programs/10k-training/intermediate-10k/

SEO

frontmatter seo.title

—

rendered <title>

Intermediate ⚠ differs

frontmatter seo.description

This is the Intermediate 10K Training Program, for runners who want to improve their performances. What defines an Intermediate runner? You should be running five to six times a week, averaging 15-25 miles weekly training. You probably also should have run a half dozen or more races at distances between the 5K and the Half-Marathon. With that as background, you now need a somewhat more sophisticated schedule to improve.

rendered meta description

This is the Intermediate 10K Training Program, for runners who want to improve their performances. What defines an Intermediate runner? You should be running five to six times a week, averaging 15-25 miles weekly training. You probably also should have run a half dozen or more races at distances between the 5K and the Half-Marathon. With that as background, you now need a somewhat more sophisticated schedule to improve.

Canonical URL SeoHead will emit

https://higdon-running.com/training-programs/10k-training/intermediate-10k/

Media

• image: /_astro/105-runner.CGzV-bIt.png (835×495)

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