Training Plan
Giver Your 10k Wings - Intermediate (12 Weeks)

The 10km Wings program is designed for runners who have already completed one or more 10km races and would now like to follow a structured training plan to improve their time.

 

Only $39.99

Sample Week of Training

Run

Easy conversation pace run. Go as slow as you need to go so that it feels effortless.

Slow today = fast tomorrow

Planned: 45:00

Run - Cardio Primer

The workout:
Run for 1 hour with as few breaks as possible.

These runs need to be at an effort that leaves you pleasantly tired. Always start out very easy and build up the pace.

Your breathing should feel deep but steady. You cannot have a conversation, but you are able to speak a few words.

Planned: 1:00:00

Run - Hills 3

Preparation:
Pre-run mobility
15 min easy jogging
Dynamic Warm up exercises
2x Stride outs

Main set:
--
Repeat 10 times on a hill:
Run fast up for 1 minute
Jog back down to the start
--

Work hard but controlled and steady up the hill. Look straight ahead of you and run tall. Drive your elbows back powerfully.

Cool down:
3 min walking
5 min easy jogging
3 min walking

Planned: 50:00

Run

Easy conversation pace run. Go as slow as you need to go so that it feels effortless.

Slow today = fast tomorrow

Planned: 45:00

Rest Day - Day off

Run - Cardio Primer

The workout:
Run for 40 minutes with as few breaks as possible.

These runs need to be at an effort that leaves you pleasantly tired. Always start out very easy and build up the pace.

Your breathing should feel deep but steady. You cannot have a conversation, but you are able to speak a few words.

Planned: 40:00

Run - LSD

Long Slow Distance - This run is about continuous time on your feet and not pace.

LSD should be easy enough so that you feel that at the end you could go an extra 20 min if you had to.

Keep breaks to a minimum and short.

RPE = 3

This is your cornerstone workout.

Planned: 1:30:00


How It Works

When you purchase this training plan, your plan will automatically get loaded into the Final Surge training calendar for you to use as many times as you want. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.

Other 10k Plans

Plan Name Level # Weeks Price  
10km Beginner Plan Beginner 9 weeks $34.99 PreviewBuy
Giver Your 10k Wings - Advanced Advanced 12 weeks $39.99 PreviewBuy
Giver Your 10k Wings - Beginner Advanced 12 weeks $39.99 PreviewBuy