Intermediate 10k training plan: Week by weekīe 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.Who should complete this intermediate 10k training plan?.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. There’s a decent amount of training that goes into running a 10k, especially if you want to achieve your next PB.

To download a free PDF running pace chart in kilometers, click here.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.Īt 6.2 miles, the 10k run should not be underestimated.

The second column shows the speed at which you are running expressed in kilometers per hour.

The first column shows the running pace expressed in minutes per kilometer.

To download a free PDF running pace chart in miles, click here.

The following columns show splits at different distances running at the same pace.

The second column shows the speed at which you are running expressed in miles per hour.The first column shows the running pace expressed in miles per kilometer.If you prefer to use kilometers, click here. If you would like to download free running pace charts for certain distances, click on the links below: If you want to predict the time of your next race, use my Race Time Predictor. You just need to know at what pace you can run or what your target finish time is. A running pace chart is a tool that calculates your split times and the target finish time of the race based on your running pace.

Download 10k run miles