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10 Kinter

This 10-week training program consists of runs of varying distances and intensities throughout the week, along with strength training and cross training. Key runs include tempo runs intended to boost endurance, and interval training with 400m repeats at a 5K pace to increase speed. The plan culminates in a 5K race in Week 4 and a 10K race in Week 8.

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52 views1 page

10 Kinter

This 10-week training program consists of runs of varying distances and intensities throughout the week, along with strength training and cross training. Key runs include tempo runs intended to boost endurance, and interval training with 400m repeats at a 5K pace to increase speed. The plan culminates in a 5K race in Week 4 and a 10K race in Week 8.

Uploaded by

anshuman1802
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Hal Higdon's

10 K Training Program

10-K Training: Intermediate


Week

Mon

Tue

Wed

Thu

Fri

Sat

Sun

3m run +
strength

3m
run

35 min
tempo run

3 m run +
strength

Rest

60 min
cross

4 m run

3m run +
strength

3.5 m
run

8 x 400
5-K pace

4 m run +
strength

Rest

60 min
cross

5 m run

3m run +
strength

4m
run

40 min
tempo run

3 m run +
strength

Rest

60 min
cross

6 m run

3m run +
strength

4.5 m
run

9 x 400
5-K pace

4 m run +
strength

Rest

Rest

5-K Race

3m run +
strength

5m
run

45 min
tempo run

3 m run +
strength

Rest

60 min
cross

6 m run

3m run +
strength

5.5 m
run

10 x 400
5-K pace

4 m run +
strength

Rest

60 min
cross

7 m run

3m run +
strength

6m
run

50 min
tempo run

4 m run +
strength

Rest

60 min
cross

8 m run

3m run +
strength

3m
run

5 x 400
5-K pace

1- 3 m
run

Rest

Rest

10-K
Race

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