10 KM Intermediate Plan - L3

“Today, I’m not only celebrating a personal best.
I’m celebrating everything I had to go through to get here.

The days when I had no energy.
The training sessions that felt so hard.
The moments when I doubted myself.
The exhaustion, the setbacks, the fear, and all those times when I simply had to keep going.

And in the end… it was all worth it.
Because today, the race went better than I could have imagined, and I achieved a new personal best. 🏃‍♀️✨

It’s not just a number on the clock.
It’s every hour of training, every sacrifice, and every bit of effort hidden behind it.

Every time I thought I couldn’t do it, a little voice inside me said, “Keep going.”
And today, that part of me was rewarded.

Had been plagued by injuries before following this plan. Simply follow the plan , and your body will add strength, endurance and cardiovascular without sustaining injury. It worked for a sub 2 half marathon and is working for the 10k. Don’t hesitate-he knows what he’s talking about.

Seems like a reasonable plan as far as the objectives. I have done the first 6 days and read the whole plan. I like the clarity of the Glossary and organization in the 10 weeks plan. I am optimistic on completing this plan. I like having a plan, it’s my first plan and feel motivated towards completing it. Let’s see what happens
Peace outside

I purchased this 10k Intermediate Plan for the Doncaster 10k which I ran today, managing a personal best by 1 minute of 38mins 37 seconds! I was working towards a goal time of 40 minutes as I am coming back from an injury following another race but this actually took me below the plan goal time of 40-50 minutes. Easy to follow plan and very straightforward. Thanks again!

I have purchased other plans and I've had sussessful outcomes and achievements, including GFA for London after following the Marathon plan. I'm looking forward to following this plan and aiming for a 10k PB!! 💪

I’ve had a 4 year hiatus from running. And got back into it last summer. Built my mileage back up slowly, and got half decent again.

I targeted a local 10k race and thought I would try and aim for sub 45.
Purchased the level 3 plan and I could not recommend this plan enough the sessions looked intense and didn’t think I would be able to run that fast again.
10 week plan with Christmas and lurgy for a week
Just raced today with a dirty elevation in 44:40

Thank you very much ben for putting this plan together definitely going to purchase another plan for a half

Never bought a running plan before but so glad I bought this one! After looking at a lot of plans none felt quite right until I found Ben Parkes Plan. Easy to follow, clear set out runs & strength training and the pace guide really helps. Completed the first week and did my long run today. Felt good, looking forward to week two, cheers Ben.

I was seeking a plan to provide we with a) clear explanations to all of the running jargon, b) a week-by-week guide for how to prepare for the 10K I've set myself to do in a few weeks and c) a wide variety of different types of runs to help improve my overall running form and fitness.

This plan ticks all of the boxes and is allowing me to hold myself accountable as I cross off each day!

Can't recommend this plan highly enough! Thank you Ben & team!

I used this plan coming off of a Half Marathon Plan and was looking to beat my previous PB of 45:17. Whilst getting a HM PB I did beat that time but I knew I can do a better time by just focusing on 10k. The plan was excellent to follow and since I was already aware of the structure Ben’s plans offers, it was even better. I did add extra mileage on top of what Ben asked and added a mandatory hill session every week instead of the easy run. Just did a 10k race QE Olympic Park on 11th Dec and managed to get a PB of 41:55, I was hoping for a sub 43 but felt strong and managed to get even better. Thanks Ben for all your planning, you have given me some great PBs.

Having never done a 10k race before, although have run the distance in training I was looking to do a sub 50 minute at the Lincoln 10k.. I was 1 week short of the plan so had to drop a week to my taper but managed a PB of 49.31.... Very happy. Thanks Ben... Now to decide between 5k plan or half marathon.....

I’ve used the half marathon plans, marathon plans and am now trying the 10k plans - I just love them! They’re so easy to follow, they mix up your week and prepare you so well. I just got myself an 11 minute PB at the Brighton marathon following the level 2 marathon plan! Would highly recommend!

These plans really work! In May this year I ran 10km (slowly) for the first time in a decade, even 5km had been a challenge before that. Come August, and I ran a 10km race and finished at 38:45. Will be moving on to the half marathon plan next.

Having not competed in any 10K races over the past 3 years due to various reasons, I was wanting to start serious training again and was looking for a 10K Running Plan to beat my PB. A few weeks in and I can definitely see improvements in my running including my running times. I would highly recommend Parkes 10K Intermediate Running Plan to anyone looking to get back into racing or returning from injury.

Just Finished my Marathon plan and Marathon, so want to improve my 10km times. It's been a week into the plan and loving it. Great structure and easy to follow and understand. I will be purchasing the immediate Marathon plan next for my next Marathon. Thank you.👍🏻

Bought the plan recently following Manchester Marathon 3wks ago and decided to try & work on some pace for a while.
Just finished Week One which was generally fine although adjusting to faster/shorter runs is taking some getting used to, but am enjoying the plan and feel confident it'll help me reach my target 46mins at the end of June... Looks well structured & challenging.

I’ve used the quite a few of Ben’s plans and they’re all superb. From starting my first ever 10k with the L1 with a goal of 60mins to now using the L3 plan to improve and beat my pb of 49.51 they’re so useful in helping you achieve your goals! Easy to use with clear instructions, if you stick to them, they work!
The half marathon plans are also great and I’ve recommended them to a few people now.

I started my running journey 3 months ago. I started with a goal of sub-45min. 10k. So i trained with the 44:00 paces of the table. In week 3 I realized i had a bit more in the tank and switched to the 42:00 paces. I did every single workout of this plan and today finished in 40:27. such an amazing feeling and the plan was crucial for me. This is the first time i trained with a structured plan and I wouldn't have imagined being at this level already if it wasn't for the fun, entertaining and working plan. Can't recommend this enough. Thank you Ben! Looking forward using your maintenance and marathon training plans next for my next races.

Very well structured’

I took up running relatively late about 10 years ago, and feel like I'm pretty savvy with my training, doing a mix of different types or run. My times had plateaued - perhaps not surprising in my mid-50s - so I thought I'd try a formal training plan for the first time to see if it made any difference. And yes, Ben's 10k intermediate 10k plan made a difference, and I've just taken nearly 30 seconds off my PB!

Great plan! I am a runner that can’t wait to try a 10 k . The plan is a great way to keep me on my game. Thank you for providing this well written plan. I am in my 50’s and am aiming to run a 50 min 10k!!

Really enjoying the Intermediate 10K plan which is definitely having a positive impact on my speed and endurance and not just for the 10K.
I’ve been running for several years but had started to lose focus resulting in reduced performance and, most importantly, enjoyment. This plan from Ben has given me a structured and balanced framework to build my running around. It’s also flexible enough to work with my other commitments. Thanks for the guidance Ben

The plan is very structured, easy to understand, everything you need to know is explained, even for somebody who never

“Today, I’m not only celebrating a personal best.
I’m celebrating everything I had to go through to get here.

The days when I had no energy.
The training sessions that felt so hard.
The moments when I doubted myself.
The exhaustion, the setbacks, the fear, and all those times when I simply had to keep going.

And in the end… it was all worth it.
Because today, the race went better than I could have imagined, and I achieved a new personal best. 🏃‍♀️✨

It’s not just a number on the clock.
It’s every hour of training, every sacrifice, and every bit of effort hidden behind it.

Every time I thought I couldn’t do it, a little voice inside me said, “Keep going.”
And today, that part of me was rewarded.

Had been plagued by injuries before following this plan. Simply follow the plan , and your body will add strength, endurance and cardiovascular without sustaining injury. It worked for a sub 2 half marathon and is working for the 10k. Don’t hesitate-he knows what he’s talking about.

Seems like a reasonable plan as far as the objectives. I have done the first 6 days and read the whole plan. I like the clarity of the Glossary and organization in the 10 weeks plan. I am optimistic on completing this plan. I like having a plan, it’s my first plan and feel motivated towards completing it. Let’s see what happens
Peace outside

I purchased this 10k Intermediate Plan for the Doncaster 10k which I ran today, managing a personal best by 1 minute of 38mins 37 seconds! I was working towards a goal time of 40 minutes as I am coming back from an injury following another race but this actually took me below the plan goal time of 40-50 minutes. Easy to follow plan and very straightforward. Thanks again!

I have purchased other plans and I've had sussessful outcomes and achievements, including GFA for London after following the Marathon plan. I'm looking forward to following this plan and aiming for a 10k PB!! 💪

I’ve had a 4 year hiatus from running. And got back into it last summer. Built my mileage back up slowly, and got half decent again.

I targeted a local 10k race and thought I would try and aim for sub 45.
Purchased the level 3 plan and I could not recommend this plan enough the sessions looked intense and didn’t think I would be able to run that fast again.
10 week plan with Christmas and lurgy for a week
Just raced today with a dirty elevation in 44:40

Thank you very much ben for putting this plan together definitely going to purchase another plan for a half

Never bought a running plan before but so glad I bought this one! After looking at a lot of plans none felt quite right until I found Ben Parkes Plan. Easy to follow, clear set out runs & strength training and the pace guide really helps. Completed the first week and did my long run today. Felt good, looking forward to week two, cheers Ben.

I was seeking a plan to provide we with a) clear explanations to all of the running jargon, b) a week-by-week guide for how to prepare for the 10K I've set myself to do in a few weeks and c) a wide variety of different types of runs to help improve my overall running form and fitness.

This plan ticks all of the boxes and is allowing me to hold myself accountable as I cross off each day!

Can't recommend this plan highly enough! Thank you Ben & team!

I used this plan coming off of a Half Marathon Plan and was looking to beat my previous PB of 45:17. Whilst getting a HM PB I did beat that time but I knew I can do a better time by just focusing on 10k. The plan was excellent to follow and since I was already aware of the structure Ben’s plans offers, it was even better. I did add extra mileage on top of what Ben asked and added a mandatory hill session every week instead of the easy run. Just did a 10k race QE Olympic Park on 11th Dec and managed to get a PB of 41:55, I was hoping for a sub 43 but felt strong and managed to get even better. Thanks Ben for all your planning, you have given me some great PBs.

Having never done a 10k race before, although have run the distance in training I was looking to do a sub 50 minute at the Lincoln 10k.. I was 1 week short of the plan so had to drop a week to my taper but managed a PB of 49.31.... Very happy. Thanks Ben... Now to decide between 5k plan or half marathon.....

I’ve used the half marathon plans, marathon plans and am now trying the 10k plans - I just love them! They’re so easy to follow, they mix up your week and prepare you so well. I just got myself an 11 minute PB at the Brighton marathon following the level 2 marathon plan! Would highly recommend!

These plans really work! In May this year I ran 10km (slowly) for the first time in a decade, even 5km had been a challenge before that. Come August, and I ran a 10km race and finished at 38:45. Will be moving on to the half marathon plan next.

Having not competed in any 10K races over the past 3 years due to various reasons, I was wanting to start serious training again and was looking for a 10K Running Plan to beat my PB. A few weeks in and I can definitely see improvements in my running including my running times. I would highly recommend Parkes 10K Intermediate Running Plan to anyone looking to get back into racing or returning from injury.

Just Finished my Marathon plan and Marathon, so want to improve my 10km times. It's been a week into the plan and loving it. Great structure and easy to follow and understand. I will be purchasing the immediate Marathon plan next for my next Marathon. Thank you.👍🏻

Bought the plan recently following Manchester Marathon 3wks ago and decided to try & work on some pace for a while.
Just finished Week One which was generally fine although adjusting to faster/shorter runs is taking some getting used to, but am enjoying the plan and feel confident it'll help me reach my target 46mins at the end of June... Looks well structured & challenging.

I’ve used the quite a few of Ben’s plans and they’re all superb. From starting my first ever 10k with the L1 with a goal of 60mins to now using the L3 plan to improve and beat my pb of 49.51 they’re so useful in helping you achieve your goals! Easy to use with clear instructions, if you stick to them, they work!
The half marathon plans are also great and I’ve recommended them to a few people now.

I started my running journey 3 months ago. I started with a goal of sub-45min. 10k. So i trained with the 44:00 paces of the table. In week 3 I realized i had a bit more in the tank and switched to the 42:00 paces. I did every single workout of this plan and today finished in 40:27. such an amazing feeling and the plan was crucial for me. This is the first time i trained with a structured plan and I wouldn't have imagined being at this level already if it wasn't for the fun, entertaining and working plan. Can't recommend this enough. Thank you Ben! Looking forward using your maintenance and marathon training plans next for my next races.

Very well structured’

I took up running relatively late about 10 years ago, and feel like I'm pretty savvy with my training, doing a mix of different types or run. My times had plateaued - perhaps not surprising in my mid-50s - so I thought I'd try a formal training plan for the first time to see if it made any difference. And yes, Ben's 10k intermediate 10k plan made a difference, and I've just taken nearly 30 seconds off my PB!

Great plan! I am a runner that can’t wait to try a 10 k . The plan is a great way to keep me on my game. Thank you for providing this well written plan. I am in my 50’s and am aiming to run a 50 min 10k!!

Really enjoying the Intermediate 10K plan which is definitely having a positive impact on my speed and endurance and not just for the 10K.
I’ve been running for several years but had started to lose focus resulting in reduced performance and, most importantly, enjoyment. This plan from Ben has given me a structured and balanced framework to build my running around. It’s also flexible enough to work with my other commitments. Thanks for the guidance Ben

The plan is very structured, easy to understand, everything you need to know is explained, even for somebody who never