8-Week Intermediate Outdoor 10k Plan 

Level: Intermediate 

Duration: 8 weeks 

Each week: 

  • 4 runs (outdoor, 30-60+ mins)

  • 1 runner-specific strength training workout (weights and bodyweight) 

  • Runner-specific warm-ups to prevent injury and improve efficiency 

  • 1 mobility workout - improve flexibility and range of motion

Description:

Whether you’re looking to set a PR or run your first 10k, this plan is a great option for you! The runs are all outdoor-based, and gradually progress in terms of volume and intensity as you go. All the strength training is runner-specific and helps prevent injury and improve your power. This plan has 4 runs each week, so I would recommend having somewhat of base prior to starting the plan (2-3 weeks of running 3-4 times a week, or 12+ miles/week). Each week, you’ll know exactly which type of workout to do, and when to do it. 

Equipment:

Running shoes, mat, kettlebell (optional to use dumbbells for some kettlebell exercises), resistance bands (purchase HERE), yoga block, foam roller, and a bench or box.

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Additional details: If you don’t have a kettlebell, you can substitute it for a dumbbell for most movements. Stick to the plan, and if you need to move workouts around, that’s fine. You can also use any of the audio-guided runs for your outdoor endurance runs if you’re looking for a little extra guidance.