10 KM Intermediate Plan - L3

Welcome to the Intermediate 10k Plan!

I’ve designed this for anyone who has already run 55 minutes in the 10k and is looking to improve on their previous time.

• Ideal for anyone targeting a finish time of 40-50 minutes
• The first week is 20 miles/32km
• The biggest week is 35 miles/56km
• Four to five runs each week
• The plan has both miles and kilometres
• 10 weeks in length, with easy to understand structured training with time set aside for you to implement your own strength training
• Pace chart so you know exactly how fast your runs should be
• Full glossary of terms so you'll always know what to do
• Loads of tips each week so you can learn along the way and stay motivated!

(Optional) Add-on: Integrated Strength Training:

• Includes the full plan as above with 3 integrated "at home" strength routines with warm up and cool down exercises
• Beginner friendly and easy to follow
• No equipment necessary
  

Everything you need to get you a 10k PB and have fun doing it! Come back and let me know how you got on, it's great to hear your stories!