10K Intermediate Plan

10K Intermediate Plan

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10K Intermediate Plan
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  • 10K Intermediate Plan
  • 10K Intermediate Plan
  • 10K Intermediate Plan
  • 10K Intermediate Plan
  • 10K Intermediate Plan
  • 10K Intermediate Plan
  • 10K Intermediate Plan
10K Intermediate Plan

10K Intermediate Plan

$0.00
  • 12-Week 10K Intermediate Plan (PDF, Printable)

  • Structured Phases

  • Weekly Coach’s Notes

  • Target Workouts

  • Warm-up, Cool-down & Running Drills (RD)

  • Precise Pace Chart (km/mi)

  • Load Indicators (Low / Medium / High)

  • Glossary of Training Terms

  • Bonus Resources
About this plan

This 12-week Intermediate 10k Plan, designed by Olympian Ilya Tyapkin, is built for runners who want to sharpen their speed and build the strength necessary to maintain a faster pace over 10 kilometers.

The plan utilizes a "Phase" approach—moving from adaptation to a peak performance state—ensuring you arrive at the start line sharp, rested, and ready to set a PR.
Details / Who is this for?

This plan is designed for intermediate runners who:

  • Have already completed a 5k or 10k and want to improve their time.
  • Are looking for a more structured approach to speedwork.
  • Want to train with the methodology used by elite-level athletes.

The program emphasizes Consistency > Perfection, using a mix of effort levels (RPE) to ensure you build volume without overtraining.

Duration: 12 Weeks.

Level: Intermediate.

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