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City of Oaks Marathon Training Plans Intermediate 10k
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Training Plan: Intermediate 10k (12 Weeks)

About This Training Plan

This schedule is 12 weeks in length with a focus on racing a few times at the end of the training block (either 5k or 10k, with your final goal race being a 10k). This is a great option for someone who likes to race and wants to improve on their performance. This plan starts at 35 miles per week and peaks at 46 miles per week.

This plan includes the Hansons Coaching Training Packet which outlines the philosophy of your training plan and details the various types of workouts you will be doing during your training. This packet contains a race equivalency chart to help you determine correct training paces for your workouts and also includes a dynamic warm up and form drill routine that can be incorporated into your training. In addition to the digital copy of the plan in your training log, a PDF version of the plan is also included.

Who Should Do This Plan

It is recommended that you have raced a 5k before and are used to running 4-5 times a week with a weekly mileage of at least 30-35 miles a week before starting this plan.

Sample Week Of Training

Run

  • Easy 7 Miles

Run - Speed Intervals

  • 1 Mile Warm Up
  • 5 x 1k @ 5k pace with 600m jog rest
  • 1 Mile Cool Down

Rest Day

  • Rest or Cross Train

Run - Half Marathon Pace

  • 2 Mile Warm Up
  • 4 Miles @ Half Marathon Pace
  • 2 Mile Cool Down

Run

  • Easy 5 Miles

Run

  • Easy 7 Miles
  • +6 Strides after the run

Run - Long Run

  • 10 Mile Long Run

How It Works

When you purchase a City of Oaks Marathon training plan, your plan will automatically get loaded into the Final Surge training calendar. 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.

Plan Designed By Coach Luke Humphrey

Luke Humphrey is a professional runner as a member of the Hanson’s-Brooks Distance Project (marathon PR of 2:14) and is also owner of Hansons Coaching Services. Since 2006, Hansons Coaching Services has helped thousands of runners reach their goals. In 2012, Luke published the book Hanson’s Marathon Method, outlining the famous training methods of Kevin and Keith Hanson.

Luke has a B.A.A. and M.S. in Exercise Science as well as being a Certified Clinical Exercise Specialist.

As a professional runner with the Hanson’s Brooks Distance Project, Luke is a 2-time Olympic Trials marathon qualifier (2008 & 2012). In addition, Luke has finished 12th overall at the Chicago Marathon and 11th overall at both the New York City and Boston marathons, including a 5th overall placing at the Rock n’ Roll San Diego Marathon.