You are a dedicated runner determined to improve your 10K time. Here you find sub 47:30, 45:00, 42:30, and 40:00 minute time goal plans in 8, 12, and 16 week versions. 

Not an intermediate runner? Check out the beginner or advanced plan.

The key to running a faster 10K is improving endurance, lactate threshold, VO2 max, and speed. You can develop these physiological abilities by optimizing three training variables:

1. Effective 10K workouts
2. A balanced training week
3. Intelligent training progression

Effective 10K Workouts

For a fast 10K time, avoiding weaknesses in any training zone is important. However, unlike for longer races, VO2 max and speed training are crucial when preparing for a 10K race. The 10K intermediate training plan features 12 training zones and sub-zones to help you run a faster 10K. 

• Recovery run
• Easy run / Long run
• Moderate pace
• Marathon pace
• 30K pace (aerobic threshold)
• HM pace
• 15K pace (lactate threshold)
• 10K pace
• 5K pace
• 3K pace (VO2 max)
• 1500m pace
• Power

The 10K Intermediate Training Week

The 5-day running week plan includes 2 workouts and 1 long run. You have the option to replace one easy run with aerobic cross-training. You can also adjust the workout days, as long as you avoid having hard back-to-back workouts. For instance, you can move the long run from Saturday to Sunday. 

1. Key workout 1
2. –
3. Easy
4. Key workout 2
5. –
6. Long run
7. Easy

Intelligent 10K Training Progression

The 10K intermediate training plans consist of three phases: base, support, and race-specific. This means that the training intensity gradually transitions from general to race-specific efforts.

Base Training

The 6-week base phase aims to increase your weekly mileage, including the long run. Short hill sprints are scheduled twice weekly during or after easy runs to develop strength and power.

1. Easy + hill sprints
2. –
3. Easy + hill sprints
4. Easy
5. –
6. Long run
7. Easy

Support Training

The 6-week support phase improves your VO2 max and aerobic threshold by gradually increasing the intervals/segments at these training zones. 

1. Intervals 5K/3K pace
2. –
3. Easy
4. Tempo Mar/30K/HM pace
5. –
6. Long Run + fast finish
7. Easy

Race-Specific

The 4-week race-specific phase aims to improve your lactate threshold, sustain your VO2 max, and enhance your goal pace for the 10K race. The most demanding workout is scheduled two weeks before race day, followed by a gradual 10-day taper. 

1. 10K/5K pace
2. –
3. Easy
4. 15K pace
5. –
6. Long Run + fast finish
7. Easy

Customizing the 10K Intermediate Training Plan

You can choose from 48 different versions based on 4 criteria:

• Time goal 47:30, 45:00, 42:30, or 40:00
• Plan duration of 8, 12, or 16 weeks
• Imperial or metric (miles or km)
• TrainingPeaks or FinalSurge