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10 KM Intermediate - L3

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    Welcome to the Level 3 Intermediate 10k plan!

    Here we go!  This is it.  You're about to start this amazing journey to smash that PB.  I've designed this super plan to help you on your way to getting the time you deserve!  

    Running first and foremost has to be fun, have lots of variety, while providing a challenge.. and this plan will be all of those things.  Come race day you'll be in the best shape possible to cross the line with a smile and thrilled at what you achieved!

    • Designed for runners targeting a 40 to 50 minute finish time.
    • This plan is for a runner who has run a few 10k races and want to improve your time further.
    • The first week is 24 miles or 39k.

    • The biggest week is 36 miles or 58km

    • There are four to five runs each week.

    • The plan has both miles and kilometres.

    • It is 10 weeks in length, with structured training, recovery and taper weeks.

    • There are suggested paces for all the runs.  With pace goals for 40, 42, 44, 46, 48 and 50 minutes.

    • Terminology page describing each type of run, so you’ll always know what to do.

    • Dedicated session for strength training and suggested exercises.

    • You will be able to download the plan after the checkout page.  You'll also receive an email that contains a link where you can download the plan.
    • By purchasing the plan you agree to the terms and conditions laid out here.

    It's going to be an exciting few weeks ahead, thank you for trusting my plan to get you there.  Let me know how you get on!!

    Product reviews

    Customer Reviews

    Based on 3 reviews
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    W
    W.
    Broke a 3 year record by 3 minutes

    Amazing! I had myself convinced that I wasn’t a short/middle distance runner... till I can across Ben’s plan. I stuck with it, and as the title says I broke an old PB record by 3 minutes (from 51 to 48).
    So happy with the plan I got another! Highly recommended.

    M
    M.R.
    Very well structured plan!

    This training plan is one of the best training plans you can follow. It is really detailed but also simple to understand. Every run is done with a purpose. It really incorporates all the workouts you need to do in order to achieve your goal. I`m glad I bought it

    J
    J.H.
    So far, so good!

    Recently purchased the 10k plan, with the view to improve on my time before turning my focus towards autumn marathon training.

    Although only in week 2, the sessions are varied and the plan is easy to stick to. I also find it useful to have weekly structure to my running without my regular club runs due to lockdown enforcements.

    Overall, would definitely recommend!

    ★ benparkes.com Reviews

    What Other Runners Say!

    1270 reviews
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    Great one!

    Finally got mine! Looks awesome, feels great! I think is going to be one of my favorites…

    Ladies singlet

    Absolutely love this vest! It’s a lovely material with a very nice ladies cut and love the racer back. The colour is also fab and matches my new alpha fly’s lovely!! I’m usually a size 8 but got a small as don’t like my running vests too tight and this fits perfect!!

    Great Quality

    Great quality, love the colour 💚 and fits perfect!
    What else can i say!
    Arrived quick and the next day ran a marathon in it!
    Thanks Ben!

    Getting It Done Tee

    Over the moon with this purchase
    Absolute quality
    Great fit, stays in shape after washing
    Well done Ben

    That just works!

    My new HM PB 1:22:45 (previously 1:26:17). Good job Ben! 👍