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10K Run Programme (Intermediate)

10K Run Programme (Intermediate)


Welcome to your tailored 10K running plan, meticulously designed for intermediate runners! If you've successfully tackled a 5K or have consistent running experience, this 12-week plan is perfect to up your game. This regimen concentrates on boosting your endurance, efficiency, and speed to help you excel in a 10K race. It integrates various types of workouts, from easy and recovery runs to interval and long-distance runs, with tempo and progression runs interspersed.


Each workout type contributes differently to your performance, enhancing your running prowess. As you embark on this plan, you'll experience a gradual yet impactful progression week-on-week, challenging your limits while ensuring sufficient rest and recovery.


This plan embodies the principles of consistency, progressive overload, and varied training stimuli to keep you motivated and avert overtraining. So, lace up those running shoes and brace yourself for a transformative journey! With every step you take, you're inching closer to your 10K goal, and we're here to support you throughout this thrilling journey.

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