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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!

    1137 reviews
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    A hat for all occasions!

    Excellent lightweight design and I'm not normally a hat person. Great for both running and casual wear.

    Super Hat

    Light and comfy. Adjustable band is snag proof - no daft Velcro. The wee messages on the cards are just awesome.

    Excellent kit

    I usually did not run with a cap until I tried this beauty! It helps to keep the rain drops of my glasses as well as protect from the sunshine, excellent for any kind of weather. I truly recommend it, light, comfortable, you forget you are wearing it!

    Top product

    Light, practical and compfy hat for runners and daily use.

    Great Running Hat!

    I have been wearing my Ben Parkes hat for the milder spring weather we get here in New York State. It’s really great for cool morning runs. I also wear it for rainy “hat forward” conditions.
    The overall design and colors are really great. I will absolutely get another hat from Ben Parkes.