{"id":4256,"date":"2020-07-27T10:05:00","date_gmt":"2020-07-27T10:05:00","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=4256"},"modified":"2023-10-07T13:04:59","modified_gmt":"2023-10-07T12:04:59","slug":"intermediate-10k-training-plan","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/intermediate-10k-training-plan\/","title":{"rendered":"The ultimate intermediate 10k training plan: Week by week plan + printable"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:192.1200750469%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}img#mv-trellis-img-5::before{padding-top:177.77777777778%; }img#mv-trellis-img-5{display:block;}<\/style>\n<p>Running a 10k is a goal for a lot of runners who have either finished their first 5k or have a few 5k runs under their belt. <\/p>\n\n\n\n<p>At 6.2 miles, the 10k run should not be underestimated. <\/p>\n\n\n\n<p>There&rsquo;s a decent amount of training that goes into running a 10k, especially if you want to achieve your next PB. <\/p>\n\n\n\n<p>The good news is that using a training framework like the one in this guide, you will be provided with strategies and a week by week breakdown to help you achieve your next 10k personal best. <\/p>\n\n\n\n<p>In this guide we&rsquo;ll explore:<\/p>\n\n\n\n<ul>\n<li>How many miles is a 10k?<\/li>\n\n\n\n<li>How long does it take to run a 10k?<\/li>\n\n\n\n<li>Who should complete this intermediate 10k training plan?<\/li>\n\n\n\n<li>What&rsquo;s included in the plan?<\/li>\n\n\n\n<li>Tips for 10k running<\/li>\n\n\n\n<li>Intermediate 10k training plan: Week by week<\/li>\n<\/ul>\n\n\n\n<p>Be sure to download the intermediate 10k training plan PDF at the bottom of this guide which will bring all the elements of the plan together into one handy visual. <\/p>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s get started!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-1-533x1024.png\" alt=\"intermediate 10k training plan\" class=\"wp-image-10693\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-1-533x1024.png 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-1-156x300.png 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-1-768x1475.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-1-500x960.png 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-1-625x1200.png 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-1-150x288.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20533%201024'%3E%3Crect%20width='533'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"intermediate 10k training plan\" class=\"wp-image-10693 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-1.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-1-533x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-1-533x1024.png.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-1-156x300.png.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-1-768x1475.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-1-500x960.png.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-1-625x1200.png.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-1-150x288.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-1.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"who-should-use-this-8-week-intermediate-10k-training-plan\">How many miles is a 10k?<\/h2>\n\n\n\n<p>A 10k in miles is 6.2 miles.<\/p>\n\n\n\n<p>If you&rsquo;re used to running 5k, then a 10k is effectively double the distance. <\/p>\n\n\n\n<p>According to the <a href=\"https:\/\/racemedicine.org\/the-state-of-running-2019\/\" target=\"_blank\" rel=\"noopener\">IIRM&rsquo;s State of Running Report<\/a> conducted in 2019, there were about 1.8 million people who completed 10k races in 2018. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/beginner-10k-training-plan\/\" data-type=\"post\" data-id=\"5663\">The ultimate beginner 10k training plan: Week by week plan + printable<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How long does it take to run a 10k?<\/h2>\n\n\n\n<p>A: The average 10k time for men is about 1 hour, whereas the average time for women is about 1 hour 14 minutes. <\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/14-day-strength-training-plan-for-runners\/\" data-type=\"post\" data-id=\"9763\">The ultimate 14 day strength training plan for runners<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Who should complete this intermediate 10k training plan?<\/h2>\n\n\n\n<p>This plan is for you if:<\/p>\n\n\n\n<ul>\n<li>You can already comfortably run a 10k.<\/li>\n\n\n\n<li>You would like to achieve a better 10k race time. <\/li>\n\n\n\n<li>You are already running between 4 to 6 times a week, averaging about 15 to 25 miles per week.<\/li>\n<\/ul>\n\n\n\n<p>If you don&rsquo;t feel you meet the above criteria, then you may benefit from my <a href=\"https:\/\/www.runwithcaroline.com\/beginner-10k-training-plan\/\" data-type=\"post\" data-id=\"5663\">beginner 10k training plan<\/a>. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/the-best-5k-to-10k-running-apps\/\" data-type=\"post\" data-id=\"4360\">5k to 10k: 5 of the best 5k to 10k running apps<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-2-683x1024.png\" alt=\"intermediate 10k training plan\" class=\"wp-image-10703\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-2-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-2-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-2-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-2-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-2.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-2-683x1024.png.webp\" alt=\"intermediate 10k training plan\" class=\"wp-image-10703 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-2-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-2-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-2-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-2-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-2.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"what-s-included-in-the-plan\">What&rsquo;s included in the plan?<\/h2>\n\n\n\n<p>A 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. <\/p>\n\n\n\n<p>The following runs and workouts are included in this intermediate 10k training plan:<\/p>\n\n\n\n<ul>\n<li>3 easy runs<\/li>\n\n\n\n<li>1 long run<\/li>\n\n\n\n<li>1 speed training session (e.g. interval training or tempo running)<\/li>\n\n\n\n<li>1 strength training and\/or cross training session<\/li>\n\n\n\n<li>1 race test<\/li>\n\n\n\n<li>2 rest days<\/li>\n<\/ul>\n\n\n\n<p><strong>Easy run (ER)<\/strong><\/p>\n\n\n\n<p>The plan will include easy runs which are runs where you run at a comfortable pace. <\/p>\n\n\n\n<p>The general rule of thumb here is that you should be able to hold a conversation while you run without getting out of breath.&nbsp;<\/p>\n\n\n\n<p><strong>Long run (LR)<\/strong><\/p>\n\n\n\n<p>The plan will also include one long run a week that is between 4-8 miles. <\/p>\n\n\n\n<p>Long runs are still important when it comes to training for a 10k as they help to build your endurance and stamina. <\/p>\n\n\n\n<p>The key to building your endurance and stamina is running regularly and consistently and progressing at regular intervals.<\/p>\n\n\n\n<p>Make sure you run at a comfortable pace during your long run, they shouldn&rsquo;t feel too challenging.&nbsp;<\/p>\n\n\n\n<p><strong>Tempo run (TR)<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/what-is-a-tempo-run\/\" data-type=\"post\" data-id=\"2786\">Tempo running<\/a>, also known as &lsquo;threshold running&rsquo;, is a form of speed training that is designed to get you running outside of your comfort zone. <\/p>\n\n\n\n<p>You will be running at a faster pace during these runs and therefore your body will get used to running at a faster pace. <\/p>\n\n\n\n<p>Tempo runs are great for developing your anaerobic threshold.&nbsp;<\/p>\n\n\n\n<p><strong>Interval training<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/interval-training-benefits-for-runners\/\" data-type=\"post\" data-id=\"4249\">Interval training<\/a> is another type of speed training that I have included in the plan. <\/p>\n\n\n\n<p>As with tempo running, in order to improve your speed you need to be running at a faster pace during training. <\/p>\n\n\n\n<p>The plan includes 400m intervals separated by a recovery walk or jog. <\/p>\n\n\n\n<p>When training for a 10k, it is recommended you run each interval at your 5k race pace. <\/p>\n\n\n\n<p>Just remember to warm up thoroughly before attempting intervals &ndash; don&rsquo;t go straight into doing them as you are at a higher risk of injury.&nbsp;<\/p>\n\n\n\n<p><strong>Strength training<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/strength-training-for-runners-2\/\" data-type=\"post\" data-id=\"2692\">Strength training<\/a> (also known as resistance training) is an integral part of any training plan and it is a key component of overall health and fitness.<\/p>\n\n\n\n<p>It involves the performance of physical exercises that are designed to improve strength and endurance. <\/p>\n\n\n\n<p>Crucially, strength training has many benefits for runners:<\/p>\n\n\n\n<ul>\n<li>Reduces the risk of common running injuries<\/li>\n\n\n\n<li>Improves running form and posture<\/li>\n\n\n\n<li>Improves running performance<\/li>\n\n\n\n<li>Helps you run more efficiently<\/li>\n<\/ul>\n\n\n\n<p>It&rsquo;s up to you if you include strength training in your plan at this stage, but it is recommend you do in order to run faster and stronger for longer. <\/p>\n\n\n\n<p>Typically strength training sessions take place after your easy run, but you can schedule these sessions on days that are better for you in terms of timing.&nbsp;<\/p>\n\n\n\n<p><strong>Cross training (CT)<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/cross-training-tips-for-runners\/\" data-type=\"post\" data-id=\"1172\">Cross training<\/a> is great for adding different types of training activities in your plan as it helps to keep common running injuries in check.<\/p>\n\n\n\n<p>It also keeps you motivated by helping to add variety into a training plan.<\/p>\n\n\n\n<p>Exercises like walking, hiking, swimming, cycling, <a href=\"https:\/\/www.runwithcaroline.com\/pilates-exercises-for-runners\/\" data-type=\"post\" data-id=\"7941\">Pilates<\/a> and <a href=\"https:\/\/www.runwithcaroline.com\/benefits-of-yoga-for-runners\/\" data-type=\"post\" data-id=\"5449\">yoga<\/a> can all be considered cross training exercises for runners.<\/p>\n\n\n\n<p>Whatever activity you choose, be sure to take it easy!<\/p>\n\n\n\n<p>Cross training days should be considered easy days.<\/p>\n\n\n\n<p><strong>Race test<\/strong><\/p>\n\n\n\n<p>Mid way through the plan you will be doing what is called a &lsquo;race test&rsquo;. <\/p>\n\n\n\n<p>A race test is designed to test your fitness, normally half way through the plan.<\/p>\n\n\n\n<p>This is so you can understand how you&rsquo;re doing and what you might need to calibrate to improve certain areas. <\/p>\n\n\n\n<p>You can either do this on your own or sign up for a race locally, such as a <a href=\"https:\/\/www.parkrun.org.uk\/\" target=\"_blank\" rel=\"noopener\">Parkrun<\/a>.<\/p>\n\n\n\n<p><strong>Rest days<\/strong><\/p>\n\n\n\n<p>Rest days are incredibly important for recovery and muscle repair. <\/p>\n\n\n\n<p>Any training plan, no matter where you&rsquo;re training for a 5k, 10k, half marathon or marathon should include designated rest days.<\/p>\n\n\n\n<p>So the plan won&rsquo;t get you running every day of the week. At most, you&rsquo;ll be training 6 days a week.<\/p>\n\n\n\n<p>On rest days you should do precisely that &ndash; rest! <\/p>\n\n\n\n<p>Don&rsquo;t be tempted to run on your rest days as you risk burnout or injury. <\/p>\n\n\n\n<p><strong>Stretching<\/strong> <strong>and foam rolling<\/strong><\/p>\n\n\n\n<p>Although not specifically highlighted in the plan, stretching and <a href=\"https:\/\/www.runwithcaroline.com\/benefits-of-foam-rolling\/\" data-type=\"post\" data-id=\"3327\">foam rolling<\/a> are crucial in the recovery process.<\/p>\n\n\n\n<p>They help to alleviate soreness and DOMS (delayed onset muscle soreness) after a run or tough workout.<\/p>\n\n\n\n<p>Make sure you find time to stretch, particularly after long runs and speed training. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-faster-for-longer\/\" data-type=\"post\" data-id=\"2537\">How to run faster and longer: 4 training secrets<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-3-683x1024.png\" alt=\"intermediate 10k training plan\" class=\"wp-image-10705\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-3-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-3-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-3-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-3-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-3.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-3-683x1024.png.webp\" alt=\"intermediate 10k training plan\" class=\"wp-image-10705 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-3-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-3-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-3-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-3-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-3.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"tips-for-running-a-10k\">4 tips for 10k running<\/h2>\n\n\n\n<p>Here are a few training tips to help you train for and run a 10k:<\/p>\n\n\n\n<p><strong>#1<\/strong> <strong>Think about pacing during your run<\/strong><\/p>\n\n\n\n<p>If you have a goal race time in mind, then work out the pace you need to be running at during your training in order to achieve this on race day. <\/p>\n\n\n\n<p>The best way to do this is to use a <a href=\"https:\/\/www.active.com\/fitness\/calculators\/pace\" target=\"_blank\" rel=\"noopener\">running pace calculator<\/a> and put in two of three variables (e.g. time, distance, pace) to work out your desired pace. <\/p>\n\n\n\n<p><strong>#2<\/strong> <strong>Wear the right running shoes<\/strong><\/p>\n\n\n\n<p>There&rsquo;s nothing worse that an ill-fitting pair of <a href=\"https:\/\/www.runwithcaroline.com\/how-to-choose-the-best-running-shoes-for-beginners\/\" data-type=\"post\" data-id=\"4195\">running shoes<\/a> that don&rsquo;t support your feet or give you blisters. <\/p>\n\n\n\n<p>Success on race day is as much about your training as it is preparation in the form of the right running gear. <\/p>\n\n\n\n<p><strong>#3<\/strong> <strong>Fuel your runs properly<\/strong><\/p>\n\n\n\n<p>Food and nutrition is really important when it comes to your speed and performance. <\/p>\n\n\n\n<p>Ensure you are fueling your body properly with nutritious and wholesome food and make sure you are staying hydrated. <\/p>\n\n\n\n<p><strong>#4<\/strong> <strong>Perfect your running form<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/head-to-toe-running-form-and-technique\/\" data-type=\"post\" data-id=\"5731\">Proper running form<\/a> and technique plays a huge role performance and speed. <\/p>\n\n\n\n<p>Running form is all about running in the most efficient way possible. <\/p>\n\n\n\n<p>Efficiency is a contributing factor to speed, so take some time to understand if your running form could be improved. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-many-miles-is-a-10k\/\" data-type=\"post\" data-id=\"7425\">How many miles is a 10k? Average 10k time + 9 10k training tips<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-4-683x1024.png\" alt=\"intermediate 10k training plan\" class=\"wp-image-10706\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-4-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-4-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-4-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-4-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-4-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-4-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-4-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-4.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-4-683x1024.png.webp\" alt=\"intermediate 10k training plan\" class=\"wp-image-10706 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-4-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-4-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-4-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-4-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-4-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-4-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-4-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-4.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-4.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"8-week-intermediate-10k-training-plan-week-by-week\">Intermediate 10k training plan: Week by week<\/h2>\n\n\n\n<p><strong>Week 1<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday &ndash; 3 mile easy run<\/li>\n\n\n\n<li>Tuesday &ndash; 3 mile easy run&nbsp;<\/li>\n\n\n\n<li>Wednesday &ndash; 35 min tempo run<\/li>\n\n\n\n<li>Thursday &ndash; 3 mile easy run<\/li>\n\n\n\n<li>Friday &ndash; Rest day<\/li>\n\n\n\n<li>Saturday &ndash; 60 minute strength training\/cross training session<\/li>\n\n\n\n<li>Sunday &ndash; 4 mile long run<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 2<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday &ndash; 3 mile easy run<\/li>\n\n\n\n<li>Tuesday &ndash; 3.5 mile easy run<\/li>\n\n\n\n<li>Wednesday &ndash; 8 x 400m intervals&nbsp;<\/li>\n\n\n\n<li>Thursday &ndash; 4 mile easy run<\/li>\n\n\n\n<li>Friday &ndash; Rest day<\/li>\n\n\n\n<li>Saturday &ndash; 60 minute strength training\/cross training session<\/li>\n\n\n\n<li>Sunday &ndash; 5 mile long run<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 3<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday &ndash; 3 mile easy run<\/li>\n\n\n\n<li>Tuesday &ndash; 4 mile easy run<\/li>\n\n\n\n<li>Wednesday &ndash; 40 min tempo run<\/li>\n\n\n\n<li>Thursday &ndash; 3 mile easy run<\/li>\n\n\n\n<li>Friday &ndash; Rest day<\/li>\n\n\n\n<li>Saturday &ndash; 60 minute strength training\/cross training session<\/li>\n\n\n\n<li>Sunday &ndash; 6 mile long run<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 4<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday &ndash; 3 mile easy run<\/li>\n\n\n\n<li>Tuesday &ndash; 4.5 mile easy run<\/li>\n\n\n\n<li>Wednesday &ndash; 9 x 400m intervals<\/li>\n\n\n\n<li>Thursday &ndash; 4 mile easy run<\/li>\n\n\n\n<li>Friday &ndash; Rest day<\/li>\n\n\n\n<li>Saturday &ndash; Rest day<\/li>\n\n\n\n<li>Sunday &ndash; 5k race test<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 5<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday &ndash; 3 mile easy run<\/li>\n\n\n\n<li>Tuesday &ndash; 5 mile easy run<\/li>\n\n\n\n<li>Wednesday &ndash; 45 min tempo run<\/li>\n\n\n\n<li>Thursday &ndash; 3 mile easy run<\/li>\n\n\n\n<li>Friday &ndash; Rest day<\/li>\n\n\n\n<li>Saturday &ndash; 60 minute strength training\/cross training session<\/li>\n\n\n\n<li>Sunday &ndash; 6 mile long run<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 6<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday &ndash; 3 mile easy run<\/li>\n\n\n\n<li>Tuesday &ndash; 5.5 mile easy run<\/li>\n\n\n\n<li>Wednesday &ndash; 10 x 400m intervals<\/li>\n\n\n\n<li>Thursday &ndash; 4 mile easy run<\/li>\n\n\n\n<li>Friday &ndash; Rest day<\/li>\n\n\n\n<li>Saturday &ndash; 60 minute strength training\/cross training session<\/li>\n\n\n\n<li>Sunday &ndash; 7 mile long run<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 7<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday &ndash; 3 mile easy run<\/li>\n\n\n\n<li>Tuesday &ndash; 6 mile easy run<\/li>\n\n\n\n<li>Wednesday &ndash; 50 min tempo run<\/li>\n\n\n\n<li>Thursday &ndash; 4 mile easy run<\/li>\n\n\n\n<li>Friday &ndash; Rest day<\/li>\n\n\n\n<li>Saturday &ndash; 60 minute strength training\/cross training session<\/li>\n\n\n\n<li>Sunday &ndash; 8 mile long run<\/li>\n<\/ul>\n\n\n\n<p><strong>Week 8<\/strong><\/p>\n\n\n\n<ul>\n<li>Monday &ndash; 3 mile easy run<\/li>\n\n\n\n<li>Tuesday &ndash; 3 mile easy run<\/li>\n\n\n\n<li>Wednesday &ndash; 5 x 400m intervals<\/li>\n\n\n\n<li>Thursday &ndash; 1-3 mile easy run<\/li>\n\n\n\n<li>Friday &ndash; Rest day<\/li>\n\n\n\n<li>Saturday &ndash; Rest day<\/li>\n\n\n\n<li>Sunday &ndash; 10k race<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"8-week-intermediate-10k-training-plan-infographic\">Intermediate 10k training plan PDF printable:<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large grow-exclusive-content-widget-2a77b1a2-27ab-4952-95fa-fe2aea74c5d6\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"576\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-576x1024.png\" alt=\"intermediate 10k training plan\" class=\"wp-image-10690\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-576x1024.png 576w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-169x300.png 169w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-768x1365.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-540x960.png 540w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-608x1080.png 608w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-675x1200.png 675w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-150x267.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1.png 1080w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"576\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-576x1024.png.webp\" alt=\"intermediate 10k training plan\" class=\"wp-image-10690 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-576x1024.png.webp 576w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-169x300.png.webp 169w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-768x1365.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-540x960.png.webp 540w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-608x1080.png.webp 608w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-675x1200.png.webp 675w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1-150x267.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1.png.webp 1080w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/intermediate-10k-training-plan-1.png\" id=\"mv-trellis-img-5\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"more-tips-on-10k-running\">More tips on 10k running:<\/h2>\n\n\n\n<ul>\n<li><a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-a-10k-in-45-minutes-or-less\/\" data-type=\"post\" data-id=\"5535\">How to run a 10k in 45 minutes or less<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-a-10k-faster\/\" data-type=\"post\" data-id=\"1390\">How to run a 10k in 60 minutes or less<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.runwithcaroline.com\/beginner-10k-training-plan\/\" data-type=\"post\" data-id=\"5663\">The ultimate beginner 10k training plan<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Running a 10k is a goal for a lot of runners who have either finished their first 5k or have a few 5k runs under their belt. At 6.2 miles, the 10k run should not be underestimated. There&rsquo;s a decent amount of training that goes into running a 10k, especially if you want to achieve &hellip;<\/p>\n","protected":false},"author":1,"featured_media":9369,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[78,275],"tags":[195,169],"mv":{"thumbnail_id":9369,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/07\/59-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/4256"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=4256"}],"version-history":[{"count":25,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/4256\/revisions"}],"predecessor-version":[{"id":13342,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/4256\/revisions\/13342"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/9369"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=4256"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=4256"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=4256"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}