Intermediate 10K Training - Run your next 10K faster and quicker

Welcome to the Intermediate 10K Training Program. This program is designed to get you on track and in shape to finish a 10K race in 40-48minutes for men and 44-52 minutes for women.

This training works a bit more on your speed through speed workouts that I will explain below.

Your training will consist of Race Pace, Fartlek Training, Speed Training and Hill Training. Any run not specified as a race pace should be run at an easy pace - 1-2 minutes behind your race pace.

Fartlek Training should include 1 mile of warm up and 1 mile of cool down on top of the suggested mileage for that day. Your speed training will consist of runs marked Fast Speed. On these days you should train at 10s-15s faster than your race pace.

Any thing marked 4x440 means performing four 440m stretches at given pace. You can take a 30s-1 min. break or jog between your 440m sets and a 1-2 minute break or jog between your 880m sets.

Here's the 12-week Intermediate Training Routine:

Remember to hydrate yourself a few days before your run by drinking plenty of water. Eat complex carbs a few hours before your race with 8 oz. of water to make sure you are ready to go the day of your race. Do not eat so that you are full. A small bowl of oatmeal with a banana or an apple does wonders.