The Intermediate 10K Run Program is a step up in mileage and intensity from the Beginner 10K Run Program and geared towards runners who have completed a 10K and want to improve their race time. It incorporates four run days, longer endurance runs, speed workouts, cross-training and strength training and higher mileage.
The Intermediate 10K Run Program is best suited for those who have been running at least 3-4 times per week for 45-50 minutes. If you are running less, consider the Beginner 10K Run Program and build your way up.
In addition to the daily training schedule, this program contains weekly inspirational messages from the best-selling author and Runner's World columnist John "the Penguin" Bingham. His words will help you stay motivated so that you can achieve your goals.
