Training - 10K Intermediate

10K Event Training Program

8 Week 10K Training Program Train for your next 10K with our new 10K Intermediate Training Program. If you already feel comfortable running moderate distances, this program is for you. This program contains a mix of map, time, and distance based workouts. Certain days you will be assigned a specific number of miles to complete, other days you will complete a specific amount of time. The totals at the end of the week will reflect the amount of work you completed both in miles and in minutes. You can learn about the different workouts in the descriptions below. Rest or Cross Training Day General Aerobic walk/run: General Aerobic walk/run. This is a standard, moderate effort run/walk. The intention of this type of walk/run is to build your overall aerobic conditioning through boosting your training volume. Cross Training: Cross training can be weight training, plyometrics, pilates, yoga, etc. For free daily cross training workouts visit iFit Daily. REST: Sleep, hydration and good nutrition are all key ingredients of the recovery process. The better you recover, the more you will get out of future workouts and the more you will improve. Hill Intervals: Hill intervals are designed to increase power and running economy while improving form. These hills should be completed at 80%-90% effort with a full recovery in between. Speed Intervals: Speed Interval walk/runs improve leg speed and running form. Speed intervals should be done after a thorough warm-up and should be concluded with a thorough cool down. Make sure you are almost completely recovered before you repeat a sprint interval. Tempo Walk/Run: These walk/runs provide a strong stimulus to improve your lactate threshold. Why would you want to do that? By improving your lactate threshold, you increase the body’s ability to clear lactic acid from the muscle. This results in improved speed and endurance. A portion of these walk/runs should be performed just below your desired race pace. This run should be "comfortably hard". Recovery Walk/Run: Slow paced recover walk/runs. You should be able to hold a conversation during these workouts. This program was designed by iFit Head Master Trainer, Natalie Vetica.

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  • 1.5 miles
    20.7 ft.
    225 cal.
  • 1.5 miles
    73.2 ft.
    221 cal.
    1.5 mile General Aerobic run in Hawaii
  • 2.0 miles
    175.9 ft.
    292 cal.
  • 3.0 miles
    0.0 ft.
    451 cal.
    Walk/Run Recovery
  • 2.0 miles
    21.1 ft.
    300 cal.
  • 1.5 miles
    0.0 ft.
    225 cal.
    5 X 15 second sprints.
  • 3.0 miles
    765.3 ft.
    461 cal.
  • 3.5 miles
    0.0 ft.
    526 cal.
    Walk/Run Recovery
  • 3.0 miles
    52.7 ft.
    451 cal.
  • 2.0 miles
    116.2 ft.
    314 cal.
    Hill Intervals - 6 x 20 sec climbs
  • 3.6 miles
    338.7 ft.
    519 cal.
  • 4.5 miles
    0.0 ft.
    676 cal.
    General Aerobic Run/Walk
  • 4.0 miles
    194.9 ft.
    605 cal.
  • 2.0 miles
    0.0 ft.
    300 cal.
    6 X 20 second sprints.
  • 4.0 miles
    744.7 ft.
    625 cal.
  • 5.0 miles
    0.0 ft.
    751 cal.
    Walk/Run Recovery
  • 5.0 miles
    58.8 ft.
    754 cal.
  • 2.5 miles
    178.2 ft.
    396 cal.
    Hill Intervals - 7 x 25 sec climbs
  • 5.0 miles
    0.0 ft.
    751 cal.
  • 5.5 miles
    0.0 ft.
    826 cal.
    Walk/Run Recovery
  • 6.0 miles
    178.0 ft.
    901 cal.
  • 2.5 miles
    0.0 ft.
    375 cal.
    7 X 25 second sprints
  • 6.5 miles
    650.2 ft.
    1,006 cal.
  • 6.0 miles
    0.0 ft.
    901 cal.
    Walk/Run Recovery
  • 6.5 miles
    52.5 ft.
    981 cal.
  • 3.0 miles
    242.9 ft.
    479 cal.
    Hill Intervals - 8 x 30 sec climbs
  • 5.0 miles
    123.2 ft.
    755 cal.
  • 6.0 miles
    0.0 ft.
    901 cal.
    Walk/Run Recovery
  • 5.0 miles
    168.3 ft.
    750 cal.
  • 3.0 miles
    0.0 ft.
    451 cal.
    7x15 second 70% sprint efforts.
  • 3.5 miles
    886.2 ft.
    550 cal.