This 16 week training plan is for the intermediate to experienced runner looking to step-up the pace and complete a 10-mile event averaging between 8 and 11 minutes per mile. The intermediate plan is written for the runner intending to finish the event between 1:20 to 1:50. If you use the training plan "as-is", it is a 16 week program. The first week of the plan has you running 3 or 4 days. Two of the days are 30-minute runs and the third day is a 45- to 60-minute run. The plan progresses to a long run around 2 hours in length in Week 9. 

The runners using this plan differ from those using the beginner plan in that they:

• have been running at least three days per week for a couple of months prior to beginning the program
• have the current endurance or past experience that makes running for an hour seem easily achievable
• have likely run several 5k and 10k events in the past couple of years
• feel confident they can run the event between 1:20-1:50