An 8-Week 10k Training Program for Intermediate Runners
This easy-to-follow 8-week 10k training program is for intermediate level runners.
Prerequisites
Before you start this training schedule, you need to:
- Be able to run 5 miles comfortably
- Be able to run 4 days a week.
| Week | Run 1 | Run 2 | Run 3 | Run 4 |
| 1 | 5 mi | 3 mi | 3 mi | 4 mi fartlek |
| 2 | 6 mi | 4 mi | 4 mi | 4 mi fartlek |
| 3 | 7 mi | 3 mi | 5 mi | 5 mi fartlek |
| 4 | 5 mi | 3 mi | 4 mi | 5 mi fartlek |
| 5 | 7 mi | 5 mi | 5 mi | 6 mi fartlek |
| 6 | 8 mi | 5 mi | 4 mi | 6 mi fartlek |
| 7 | 6 mi | 4 mi | 3 mi | 4 mi fartlek |
| 8 | 5 mi | Take an extra rest | 3 mi (easy) | Race! |
Frequently Asked Questions
Q. What is a fartlek?
A. Fartlek (which means “speedplay” in Swedish) is a speed training method, in which the speed and intensity varies throughout the run at unplanned intervals. For this program, a 2 mi fartlek would be run by starting out at your normal pace and then speeding up and slowing down at random times throughout the 2 miles. For instance, run to the 1st stop sign and then sprint to the 3rd lamp pole, etc.
Q. Can I do something on the other 3 days of the week?
A. If your body is not sore or weak and you do not feel like you are getting sick, then feel free to do something on the days of the week that you aren’t running. I do suggest that you take at least one day of rest each week, where you do not workout at all.
Q. I have another question; how can I reach you to ask?
A. Feel free to ask me questions through email. Or, for many opinions and a quicker response time, try the forums. Don't be afraid; we are all very nice and many of us have been through what you are experiencing!
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