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10 KM Intermediate Plan - L3

£700 GBP

About this plan

Welcome to the Intermediate 10k Plan!

I’ve designed this for anyone who has already run a 55 minute 10k in the past and is looking to improve on their previous time.

Included is a pace chart so you know exactly how fast your runs should be.

Full glossary of terms so you'll always know what to do.

Loads of tips each week so you can learn along the way and stay motivated!

Everything you need to get you a 10k PB and have fun doing it!

Come back and let me know how you got on, it's great to hear your stories!

Plan Details / Who is this for?

Ideal for anyone targeting a finish time of 40-50 minutes.

The first week is 20 miles / 32km.

The biggest week is 35 miles / 56km.

Four to five runs each week.

The plan has both miles and kilometres.

10 weeks in length, with easy to understand structured training with time set aside for you to implement your own strength training.

Optional Strength Routine Add On

The 'Plan + Strength Routine' option includes the full plan plus 3 integrated "at home" strength routines with warm up and cool down exercises.

Beginner friendly and easy to follow.

No equipment necessary.

Frequently Asked Questions

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?

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?

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?

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

Based on 28 reviews
jason (GB)
The plans really work..

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.....

R. (GB)
Love these plans!

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!

It works!

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.

Jonathan Holmes (GB)
Great 10K Running Plan

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.

Paul Parker (CY)
Great Plan

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.👍🏻

Carl Stoakes (GB)
10k Training Plan Intermediate

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.

Dwayne (ZA)
It worked for me

What a great easy to follow program, this is the first time i used a training plan and after the weeks i managed to drop my 10k time by 4min

Harvey Biggar (GB)

10 pb after following this plan also 5 k pb

Peter Austin (GB)
So far so good

New to running 43 years young
Just finished week one
Loving the variation of runs
Learning alot from the plan
Bristol 10k I’m coming 👊🏻

Sammy (GB)
Thank you Ben!

I bought this course with a goal in mind of sub 50. My current pb was 56 minutes so it was a very ambitious goal. My finish time at my race today was 47:47!!! Thank you so much ben!

10 KM Intermediate - L3 - Ben Parkes Running
Parkes Running

10 KM Intermediate Plan - L3

From £700 GBP

Welcome to the Intermediate 10k Plan!

I’ve designed this for anyone who has already run 55 minutes in the 10k and is looking to improve on their previous time.

(Optional) Add-on: Integrated Strength Training:

Everything you need to get you a 10k PB and have fun doing it! Come back and let me know how you got on, it's great to hear your stories! 


  • Plan Only
  • Plan + Strength Routine
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