12 Week 10K Intermediate Level Competitive Program
This 12 week 10K training plan is a moderate effort level program designed for intermediate level competitive runners that are able to handle high intensity running workouts and strength training. This 10K training program requires a long run base of at least 4 miles and the ability to perform high intensity interval training workouts.
This 10K training plan uses a six day per week schedule with one workout per day. This moderate effort plan includes one rest day per week but can be adapted for additional rest days. The strength training schedule advances from general base strength training to a combination of running specific strength training and high intensity plyometrics.
These semi-custom 10K training plans are an effective and affordable alternative to custom 10K training plans or personal coaching. In order to meet your 10K running goal you sometimes need more than a generic 10K training program. That's where our semi-custom 10K training plans take over.
Each of these semi-custom 10K training programs are designed around a specific effort level, experience level and 10K running goal. Each of these 10K training plans include:
Detailed Weekly 10K Training Schedule - Each weekly schedule includes a full descripton of each weekly workout and the suggested sequence of workouts.
Exact Training Paces for Your Goal Finishing Time - No more guessing or trying to calculate your training pace. The program overview includes pace charts that shows the exact paces you should be running in both minutes per mile and minutes per kilometer.
Strength Training Recommendations - Strength training is a critical part of 10K training. Each training plan includes a strength training schedule as well as workout descriptions for general strength training, running specific strength training and plyometrics.
Warm Up Drills and Cool Down Stretching - An often forgotten part of 10K training are the all important warm up and cool down exercises. Each of these semi-custom 10K training plans include warm up, cool down and stretching recommendations.
Race Strategy - It's not enough to train properly for your 10K, you also need to do a good job of managing your race. Each of these 10K plans include race strategy for your experience level and goal.
These semi-custom 10K training eBooks are downloadable books in the Adobe PDF format. You will receive a link to download your book on your order confirmation screen immediately after purchase. These eBooks will not be shipped.
E-Books are downloadable, electronic books. Click here for help with eBooks. These books are published in the Adobe PDF format. After purchase you will be able to immediately download them to your computer for instant enjoyment. After checkout you will find a download link on your receipt page. Click on that link to download your book. You must have the latest version of Adobe Acrobat or Adobe Reader installed on your computer in order to read or print these books. Most computers already have this software If you need the software or need to update to the newest version click on this link for a free download.
These eBooks are digital versions that you download immediately after purchase. They will not be shipped.