10K Intermediate 18 weeks in miles

Running
10k
Intermediate
4 days/week (16 - 28 mi)
Pace
Description
Overview
Sample Week

Description

This 18-week 10K intermediate training plan prepares for a 10K peak performance with 4 running days/week. It starts at 16 miles/week and peaks at 28 miles/week. The world's best, science-based workouts are embedded in a balanced training week with an 80/20 intensity distribution. That means at least 80% of your weekly running mileage is below the lactate threshold. The periodization (week-to-week progression) is from general to race-specific. For the 10K, this means both slower and faster ...

Structured workout in your watch
This training plan includes

Individualized training with structured workouts

Structured workouts guide you through workouts in real time and deliver a more efficient and effective training session.

Weekly Averages

Days of training
4
Distance
16 mi - 28 mi

Overview

Run
73 workouts
446 mi
Different sport devices

Supported Apps and Devices

Sync data from popular fitness devices and apps such as Garmin, Strava, TrainerRoad and many others.

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Sample Week (11th week)

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

10K Intermediate 18 weeks in miles

Running
10k
Intermediate
4 days/week (16 - 28 mi)
Pace
10K Intermediate 18 weeks in miles
$54
  • Apply instantly to your Final Surge calendar. Reuse this plan as much as you want.
  • Sync Structured Workouts to supported devices
  • Daily workout email reminders
Plan Provided by
Sandro Sket
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