8/24/2023 0 Comments Download run plan for 10kThe plan will also include one long run a week that is between 4-8 miles. The general rule of thumb here is that you should be able to hold a conversation while you run without getting out of breath. The plan will include easy runs which are runs where you run at a comfortable pace. 1 strength training and/or cross training session.The following runs and workouts are included in this intermediate 10k training plan: Related: 5k to 10k: 5 of the best 5k to 10k running apps What’s included in the plan?Ī well-rounded training plan will include a mixture of easy runs, speed training sessions, cross training and/or strength training sessions and the all-important rest days. If you don’t feel you meet the above criteria, then you may benefit from my beginner 10k training plan. You are already running between 4 to 6 times a week, averaging about 15 to 25 miles per week.You would like to achieve a better 10k race time. Related: The ultimate 14 day strength training plan for runners Who should complete this intermediate 10k training plan? Of course, race times are dependent on a number of factors, including your gender, weight, age and the amount of training you do ahead of the race. Related: The ultimate beginner 10k training plan: Week by week plan + printable How long does it take to run a 10k?Ī: The average 10k time for men is about 1 hour, whereas the average time for women is about 1 hour 14 minutes. If you’re used to running 5k, then a 10k is effectively double the distance.Īccording to the IIRM’s State of Running Report conducted in 2019, there were about 1.8 million people who completed 10k races in 2018. Let’s get started! How many miles is a 10k?
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