Intermediate · 10K
10-Week Intermediate 10K Training Plan
Chase a 10K personal best with structured speed and tempo.
- Event
- 10K
- Level
- Intermediate
- Length
- 10 weeks
- Days / week
- 5
The full 10-week plan as a PDF, every session, styled like the app.
The full plan, week by week
Base, build, peak, then taper: periodised so you arrive on race day fit and fresh, not overtrained.
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Week 1
Base
Recovery Easy Easy Easy Long
Key session Long Run 7.57 km
Weekly volume 3h 04m
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Week 2
Base
Recovery Easy Easy Easy Long
Key session Long Run 9.46 km
Weekly volume 3h 31m
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Week 3
Base
Recovery Easy Easy Easy Long
Key session Long Run 11.52 km
Weekly volume 3h 59m
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Week 4
Build Recovery
Recovery Threshold Easy Easy Long
Key session Long Run 9.15 km
Weekly volume 2h 59m
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Week 5
Build
Recovery Threshold Easy VO2max Long
Key session Long Run 12.63 km
Weekly volume 3h 59m
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Week 6
Build
Recovery Threshold Easy Easy Long
Key session Long Run 13.73 km
Weekly volume 4h 16m
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Week 7
Build
Recovery Threshold Easy VO2max Long
Key session Long Run 13.73 km
Weekly volume 4h 08m
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Week 8
Build Recovery
Recovery Threshold Easy VO2max Long
Key session Long Run 11.20 km
Weekly volume 3h 46m
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Week 9
Peak
Recovery VO2max Easy Threshold Long
Key session Long Run 12.94 km
Weekly volume 4h 01m
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Week 10
Race
Recovery Strides Recovery Recovery Race Day
Key session Race Day: Run 10 km
Weekly volume 2h 50m
Row shading shows each week's training volume against the peak week.
This outline is the skeleton. Gritup makes it yours.
A printed plan can't know that you were travelling last week, that your long run felt awful, or that your fitness jumped. Gritup takes this exact structure and makes it adaptive:
- Calibrated to you. Paces and zones set from your recent results, not a generic label.
- Adapts when life happens. Miss a session or a week and the plan rebuilds the path to race day.
- Fits your real schedule. Choose your training days, and the plan reshapes around them instead of the other way round.
- One app, every sport. Run, bike, swim, or combine them for triathlon, without juggling separate apps.
Get the adaptive version on your phone
Frequently asked
How many days a week is the 10-week intermediate 10k training plan?
This plan runs 5 days a week over 10 weeks, structured in base, build, peak, and taper phases. If 5 days doesn't fit your week, Gritup can rebuild the same goal around the days you actually have.
Is this 10k plan right for a intermediate athlete?
Yes, it's written for a intermediate athlete. It assumes you already have a training base and layers in threshold and race-specific work. In the app, the plan calibrates to your recent results rather than a one-size label.
What happens if I miss a session or get sick?
With a static plan you're on your own: shift the week and hope the balance still works. Gritup re-plans the remaining weeks around a missed session, an injury, or a busy stretch, so you always have a coherent plan to race day instead of a broken schedule.
Is this training plan really free?
Yes. The full week-by-week outline on this page is free to follow. Gritup itself is a subscription that turns this skeleton into an adaptive, personalised plan, with a free trial and no card required to start.
10K plan
Follow the outline. Or let Gritup run it for you.
Get this 10-week plan as an adaptive, personalised programme that adjusts to your fitness and your week, free for the first two weeks.