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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!!

    OTHER RUNNERS FAQ’s

    Customer Reviews

    Based on 5 reviews
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    L
    Lee Campbell
    Got my sub-20 5k

    I was running 48-52 min 10ks before I started this plan.

    I was never running with variation and I really believe that kept the running interesting and helped me get faster and faster. I followed the plan pretty religiously with Ben's YouTube vids - changing my form etc. and absolutely smashed my pbs for 10k (41:30) and 5k (19:57).

    If I had any feedback to give, perhaps adding some gym work would be a good idea. I didn't do enough and by the end of the plan I think my hamstrings would have benefitted from some squats.

    Thanks for the plan Ben, I'm doing it again over the next 10 weeks to go sub 40!

    G
    Guy Warner
    Great plan

    I have tried a few plans this last 12 months, but this was by far the best. Sadly I didn't get to do the 10km race that I got this plan for, but did a 5km race not long after and smashed it with a new sub 20min PB (shaved a minute off to 19:38!). This plan was definitely a big part of that and kudos to Ben for making it so easy to use. Love the mile and km pace charts.

    W
    Wasan
    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
    Mantale Roberto
    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
    James Hackney
    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!

    1408 reviews
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    Pushing the limits

    Just started the 4th week of a level 5 HM plan and absolutely loving it. It’s testing me to the absolute limit but is fun as well. Thanks Ben

    First marathon complete!

    At the beginning of 2021 I decided to train for a marathon. I really enjoy Ben's videos on YouTube and trusted that his plan would get me ready for the feat. I hadn't run a marathon before this but was feeling (perhaps overly) ambitious and targeted a 3h30min time. I followed Ben's intermediate plan (think it was the old one) and completed the Twin Cities marathon in 3h39m23s. Very happy with that and now I have a solid bench mark to work up from. Thanks Ben!!

    Great T Shirt

    Love the colour of this t shirt! Excellent quality as usual and feels great to run in!! I have ALL three colours now!

    Gettingitdone Long Sleeve Running Tee - First Outing

    Took the new Long Sleeve Running Tee on a 6k run for the first time tonight. 11 degC, was perfect temp with no base layer under, warm, very soft and comfortable. Size M had a loose fit compared with a Medium BP Singlet. Anything that takes plastic from our oceans and feels this good gets my recommendation.

    Best I've purchased in a very long time!!!

    I'm an all year round runner who always has a cap on. I've just purchased a BP Tally cap and wrap (not used the wrap yet) and love the cap. Love the colour way/design, very lightweight and this cap gives excellent ventilation.

    I've use many caps over the last 30+ years running the trails/roads, and the Ben Parkes is up there with the best. Love it!!!

    To sum this review up, I will be buying more of these caps 👍

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