Training Plan
Intermediate 10k (12 Weeks)
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.
The plan comes with a structured workout feature and day to day pace guidance based on your goal time.
Only $29.95
Sample Week of Training
Run - Easy 5 miles
5 miles @ your easy pace
Planned: 5.0 mi
Strength Training
https://www.dropbox.com/s/6leie83t3wfndmy/HCScoreroutine.pdf?dl=0
To watch in action: http://youtu.be/vSYar-i1bYI
Run - WU 1 mile
warm up 1 mile
Consider:
https://www.dropbox.com/s/9pb1yu26r6jt0q5/HansonDynamicwarmup%20%283%29.pdf?dl=0
Planned: 1.0 mi
Run - 12x400 @10k pace
12x400 @10k pace with 200 jog recovery
Planned: 4.5 mi
Run - CD 1 mile
Cool down 1 mile
Consider:
https://www.dropbox.com/s/9pb1yu26r6jt0q5/HansonDynamicwarmup%20%283%29.pdf?dl=0
Planned: 1.0 mi
Rest Day
Rest or Cross-Train
Run - Easy 5 miles
5 miles @ your easy pace
Planned: 5.0 mi
Strength Training
https://www.dropbox.com/s/6leie83t3wfndmy/HCScoreroutine.pdf?dl=0
To watch in action: http://youtu.be/vSYar-i1bYI
Run - WU 2 miles
warm up 2 miles
Consider:
https://www.dropbox.com/s/9pb1yu26r6jt0q5/HansonDynamicwarmup%20%283%29.pdf?dl=0
Planned: 2.0 mi
Run - 2x1.5 Miles @ LT
2x1.5 miles at your LT pace with 1/2 mile jog recovery in between.
Planned: 3.5 mi
Run - CD 2 miles
Cool down 2 miles
Planned: 2.0 mi
Run - Easy 5 miles
5 miles @ your easy pace
Planned: 5.0 mi
Run - Long 10 miles
Long 10 miles at easy to long run pace.
Planned: 10.0 mi
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 | |
|---|---|---|---|---|
| Beginner 10k | 12 Week | 12 weeks | $29.95 | PreviewBuy |
| Elite 10k | 12 Week | 13 weeks | $29.95 | PreviewBuy |
| Metric: Advanced 10k | 12 Week | 13 weeks | $29.95 | PreviewBuy |
| Metric: Beginner 10k | 12 Week | 12 weeks | $29.95 | PreviewBuy |
| Metric: Elite 10k | 12 Week | 13 weeks | $29.95 | PreviewBuy |
| Advanced 10k | 14 Week | 13 weeks | $29.95 | PreviewBuy |
| Just Finish 10k | 14 Week | 14 weeks | $29.95 | PreviewBuy |
