10 KM Intermediate - L3
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
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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!
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.
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.
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
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!