10 KM Intermediate Plan - L3
Frequently Asked Questions
Are the training plans in miles or kilometers?
Are the training plans in miles or kilometers?
We have written the training plans in both miles and kms, both of which are included in the PDF file so you can refer to whichever one suits you.
The pace charts are also in miles and km's too.
How will I receive my plan?
How will I receive my plan?
You will receive an email with a link to download your plan straight after purchase.
You can also click a link on the checkout success page.
This will download the PDF file to your computer, tablet or phone.
What format do the training plans come in?
What format do the training plans come in?
The plans are a downloadable PDF file which you can view on any device or print off.
You will be emailed the link to download your plan.
Please note the plan can only be downloaded a maximum of 5 times.
I feel I am in between two training plans, which one should I go for?
I feel I am in between two training plans, which one should I go for?
Each plan gives the number of days of training per week, so we’d advise going for the one which best fits in with your current lifestyle and commitments.
Also consider the number of miles or km's for the first week and peak week and compare that figure to where you are currently.
The best success will come from following a plan that is achievable given your lifestyle and current fitness.
Customer Reviews
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.
Very good training plan. It was an explendid help to my first 10K race.
I trained for 50Minutes race and ended up with 47:43.
Continue the good job
Only a week in, and so far its solid! The rest of the plan looks logically put together with a good mix of workouts!
Great plan. Recommended
Customer Reviews
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.
Very good training plan. It was an explendid help to my first 10K race.
I trained for 50Minutes race and ended up with 47:43.
Continue the good job
Only a week in, and so far its solid! The rest of the plan looks logically put together with a good mix of workouts!
Great plan. Recommended
