10K Intermediate Plan

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

10K Intermediate Plan

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  • 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.
$0.00

Frequently asked questions
How is this different from a free plan I find on Google?

Free plans are built for the average runner. This plan is built around your goal time. Every pace, every workout, every recovery day is calibrated to break 40 minutes — not just finish a 10K. It was designed by someone who ran an Olympic final. The gap shows up in the details.
How do I receive the plan?

Immediately after purchase, you'll receive an email with a download link. The plan is a PDF — you can print it or use it on any device.
Is this a one-time payment?

Yes. You pay once. No subscription, no hidden charges. You own it forever.
What do I need to follow this plan?

A GPS watch or running app to track pace, and the ability to run 4–5 days per week. No gym or equipment required.

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