Welcome to the 12-week intermediate 10k programme. Whether you’re looking to set a PR, or run your first 10k, this plan is a great option for you!
All the strength training is runner-specific and helps prevent injury and improve your power. This plan has 3 - 4 runs each week, so I would recommend having somewhat of a base prior to starting the plan.
The strength training is all runner-specific and helps you improve the power in your stride and prevent injury, the mobility helps you open up your range of motion and improve your overall movement capacity.
Each week:
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3 runs (first 8 weeks) 4 runs (weeks 8 - 12)
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1-2 runner-specific strength training workouts (weights and bodyweight)
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Runner-specific warm-ups to prevent injury and improve efficiency
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Mobility and stretch workouts - improve flexibility, range of motion and prevent injury.
- TWO live 30 min workouts a week - Mondays 1pm, Wednesdays 6am (times differ during school holidays)
- Runners guide PDF Things to Know About Running
Equipment needed: running shoes, treadmill, mat, kettlebell (optional to use dumbbells for some kettlebell exercises), resistance bands.
Level: Intermediate-advanced
Additional details: This plan is great for someone who wants to run outside for endurance runs and do intervals and speed work on the treadmill. The strength training in this program helps: prevent injury, improve the power in your stride, practice unilateral strength and jumps and core. You can modify the movements with lighter weights or supplement kettlebell exercises with dumbbells as well.
Don’t miss out on the mobility and stretching videos! These are going to improve your recovery, help you open up your range of motion and keep your joints moving fluidly.
The app: Once you download my app, your runs and workouts will be scheduled directly into your in-app calendar, which will tell you what days you need to run, how many minutes you need to run for and what your rest periods need to be.
Your in-app calendar will remind you the days you have a run or a strength workout to complete. You will also have in-app messages from me each day you have a run and after you've completed your run to congratulate you. This really helps to keep you accountable and enjoying the process.
Feel free to repeat a week or take extra rest days if the training feels like it's moving too quickly for you.
The cost of this is just £90, which works out as £7.50 a week, £30 a month. The price of a Costa coffee and cake everyday, but a lot more rewarding when you've completed something you've always wanted to do.