Hello and welcome to the most rewarding sport on planet Earth. At Rerun it, we are delighted that you have chosen to embark on a new running adventure. No matter your skill level, we have the perfect plan to help you reach your 5K, 10K, half or full marathon goals. Our plans increase mileage gradually in an enjoyable and achievable way, leaving you inspired with confidence as you arrive at the start line of your chosen distance on event day. Run Your Best Race Ever with Our Free Customised Training Plans.
INTERMEDIATE 10K TRAINING PLAN
WHO IS THIS PLAN FOR – Designed with intermediate runners in mind, this plan is perfect for those who have a good aerobic base and consistently run around 30 miles per week. The 8 week training plan offers the perfect balance of interval, tempo, easy and long runs with rest and cross training days, inspiring you with confidence to go smash it on race day.
CONSISTENCY – As with all plans, consistency is key. Don’t be tempted to run a massive mileage one week and then nothing the next. Once you get to the higher mileage weeks, you’ll be glad you stuck with the plan!
LISTEN TO YOUR BODY – If you’re finding the scheduled mileage difficult, take an extra day’s rest. Shuffle your run days to accommodate recovery when needed. You can always repeat a week, extend your schedule, or choose a different running goal event at a later date. You may also consider switching to our Beginners 10k Training Plan.
ROUTE RELEVANCE – If your target event route is undulating, remember to choose running training routes/terrain that emulate this by adding in a hill or two. You don’t want any surprises on race day.
PRE-RUN WARM-UP – Aim to implement a decent warm-up, especially prior to all tempo and interval sessions. Include mobility and dynamic exercises. Never perform static stretches before a run. Take some inspiration from this list of warm-up exercises: jumping jacks, high knees, arm/shoulder circles (both directions), front kicks, back kicks, lunges, speed skaters, calf raises, toe touches, lateral shuffle, bodyweight squats. Or find some additional warm up ideas here.
RUNNING PACE – The Training Plan Key below provides an explanation of the requirement for each session. Use the calculator and/or a previous race time to find the correct pace you should be running. Access the calculator here.
Fantastic! Let’s dive in! Access the INTERMEDIATE 10K. Training Plan here.
TRAINING PLAN KEY
STRENGTH TRAINING – is essential for improving running economy and preventing muscular imbalances that can lead to injury. Perform exercises that use body weight resistance, such as push-ups, planks, pull-ups, crunches, squats, and walking lunges. Get started with a good strength training plan.
CROSS TRAINING – Make use of cycling, swimming, elliptical trainers, or attend a spin, circuit, or other suitable training class. These alternative activities allow your running muscles and joints to rest while still working on your cardio. Cross-training activities should be undertaken within the moderate effort zone.
INTERVALS – are short speed repetition, 6 x 400, for example, refers to running 6 times 400m and alternating each interval with 400 meters of recovery jogging. This type of training is vital for building speed and endurance. Make sure you cool down with a 10 minute easy jog. Find out what pace you should be running by accessing the calculator .
TEMPO RUN – The key elements of tempo running are sustained effort and consistency. These runs help you develop your anaerobic threshold. Use the tempo pace calculator and/or a previous race time to find the correct pace you should be running at.
LONG RUN – Long runs build endurance and prepare you for the physical and mental challenge of the race day distance. Start off slowly, relaxing into a comfortable pace where you can engage in a conversation. Stick to the plan, as once you reach the higher mileage long runs, you’ll be so pleased you did! You can switch your long run day if Saturday doesn’t suit your schedule.
RACE PACE – Race pace is the average running pace for your particular race distance. It is the speed you can comfortably hold throughout the entire race. Figure out your specific distance race pace.
REST DAY – A no-exercise-whatsoever day. Rest days are paramount; they allow your body to recharge, recover, and repair, and help you improve as a runner. They are critical for recovery and injury prevention.
EASY RUN – A short, slow, easy run that is usually performed a day or two after your long run. Use these days to run easy and actively recover.