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Hal Higdon 1okm

This document summarizes an intermediate 10K training program for runners looking to improve their performance. It defines intermediate runners as those running 5-6 times per week and averaging 15-25 miles. The 8-week program includes runs 3-6 miles on Mondays, Tuesdays and Thursdays; speedwork alternating between 400m intervals and tempo runs on Wednesdays; long runs increasing in distance on Saturdays; and rest on Fridays and some Sundays. The schedule provides guidance on pacing and includes cross-training options to support the running training.

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303 views

Hal Higdon 1okm

This document summarizes an intermediate 10K training program for runners looking to improve their performance. It defines intermediate runners as those running 5-6 times per week and averaging 15-25 miles. The 8-week program includes runs 3-6 miles on Mondays, Tuesdays and Thursdays; speedwork alternating between 400m intervals and tempo runs on Wednesdays; long runs increasing in distance on Saturdays; and rest on Fridays and some Sundays. The schedule provides guidance on pacing and includes cross-training options to support the running training.

Uploaded by

wan7993
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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About the Intermediate Program

This is the Intermediate 10K Training Program, for runners who want to improve their

performances. What defines an Intermediate runner? You should be running five to six times

a week, averaging 15-25 miles weekly training. You probably also should have run a half

dozen or more races at distances between the 5K and the Half-Marathon. With that as

background, you now need a somewhat more sophisticated schedule to improve.

Get Intermediate in our app


For runners who want personalized year-round training, using the Higdon method.

oStart training for free — or upgrade to Hal+ to fully customize your plan
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oTrain for multiple races at once (Hal+ only)

Hal on his Intermediate Program


THE SCHEDULE BELOW IS FOR INTERMEDIATE RUNNERS: individuals who

want to improve their performances. What defines an Intermediate runner? You should be

running five to six times a week, averaging 15-25 miles weekly training. You probably also

should have run a half dozen or more races at distances between the 5K and the Half-

Marathon. With that as background, you now need a somewhat more sophisticated schedule

to improve. If that doesn’t sound like you, you might be more comfortable using one of my

programs designed for novice or advanced runners.

This Intermediate program counts down from Week 1 to Week 8 (race week) for a 10K race.

Following are explanations of the terms used in the training chart below. Further information

and explanations are included in the day-by-day schedules in the training program available
Runs: The runs of 3-6 miles on Mondays, Tuesdays and Thursdays are designed to be done at a

comfortable pace. For those who use heart monitors, run between 65 to 75 percent of maximum. In

other words, run easy.

Rest: Rest is an important part of your training. Friday is always a day of rest in the Intermediate

program. Be realistic about your fatigue level and don’t feel guilty if you decide to take an additional

day off. (Best bet is Monday.) I scheduled an extra rest day the two race weekends.

Speedwork: If you want to race at a fast pace, you need to train at a fast pace. The schedule includes

interval training featuring 400-meter reps (repeats) every other week, alternating with tempo runs. Run

the 400s at about the pace you would run in a 5K race. Walk or jog between each repeat. Best is to train

on a 400-meter track, but you can also run this workout on the road or on trails, by running hard

approximately the length of time you would run a 400 on a track. For more information on speed

training, see my book, Run Fast.

Tempo Runs: A tempo run is a continuous run with a build-up in the middle to near race pace. In this

program, tempo runs are scheduled for every other Wednesday, alternating with interval training on the

track. A tempo run of 30 to 40 minutes would begin with 10-15 minutes easy running, build to 10-20

minutes near the middle, then 5-10 minutes easy toward the end. The pace build-up should be gradual,

not sudden. You can do tempo runs almost anywhere: on the road, on trails or even on a track.

Warm-up: Warming up is important, not only before the race itself, but before your speed workouts.

Jog a mile or two, sit down and stretch for 5-10 minutes, then run some easy strides (100 meters at near

race pace). Cool down afterwards by doing half of the warm-up.

Cross-Training: What form of cross-training works best for runners preparing for a 10K race? It could

be swimming, or cycling, walking, other forms of aerobic training or some combination that could

include strength training (best done after easy runs). What cross-training you select depends on your
personal preference. Cross-training days should be considered easy days that allow you to recover from

the hard running you do the rest of the week.

Long Runs: As an experienced runner, you probably already do a long run on the weekends anyway.

This schedule suggests a slight increase in distance as you get closer to race date: from 4 to 8 miles.

Don’t get hung up on running these workouts too fast. Run at a comfortable, conversational pace.

This 10K training schedule is only a guide. Feel free to make minor modifications to suit

your work and family schedule.

Week Mon Tue Wed Thu Fri Sat Sun


4.8 km 4.8 km 35 min tempo 60 min 6.4 km run
1 Rest 4.8 km run
run run run cross (26.8)
4.8 km 5.9 km 8 x 400 5K 60 min 8.1 km run
2 Rest 6.4 km run
run run pace cross (28.4)
4.8 km 6.4 km 40 min tempo 60 min 9.7 km run
3 Rest 4.8 km run
run run run cross (32.7)
4.8 km 7.3 km 9 x 400 5K 5K Race
4 Rest 6.4 km run Rest
run run pace (27.1)
4.8 km 8.1 km 45 min tempo 60 min 9.7 km run
5 Rest 4.8 km run
run run run cross (34.4)
4.8 km 8.9 km 10 x 400 5K 60 min 11.3 km run
6 Rest 6.4 km run
run run pace cross (35.4)
4.8 km 9.7 km 50 min tempo 60 min 12.9 km run
7 Rest 6.4 km run
run run run cross (41.8)
4.8 km 4.8 km 1.6-4.8 km 5 x 400 5K 10K Race
8 Rest Rest
run run run pace (26.4)

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