NYRR 10K TRAINING PLAN INTERMEDIATE (12

WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Easy run or day Speedwork Easy run, cross-train, Tempo run Day off Easy run with drills Long run Miles/wk
off or day off and strides (nearest
mile)
1 3 miles easy or • 1 mile easy w/form drills 3–4 miles easy, 20:00 • 1 mile easy w/form Day off • 1.5 miles easy • 5 miles easy 19–25
day off and strides easy cross-training, drills and strides • 4x (100-meter stride, • 5–10:00 strength
• 4x (800 meters at 10K or day off • 3 miles at 1:00 per mile 100-meter jog) training (optional)
goal pace, 400-meter slower than 10K goal • 1.5 miles easy
recovery jog) pace
• 1 mile easy • 1 mile easy
• 5–10:00 strength training • 5–10:00 strength training

0–3 4.75 0–4 5.3 0 3.5 5

2 2–3 miles easy • 1 mile easy w/form drills 3 miles e, 20:00 easy • 1 mile easy w/form Day off • 1.5 miles easy • 5–7 miles easy- 23–29
and strides cross-training, or drills and strides • 8x (100-meter stride, to-moderate
• 5x1000 meters at 10 sec- day off • 4 miles at 1:00 per mile 100-meter jog) • 5–10:00 strength
onds per mile slower than slower than 10K goal • 1.5 miles easy training (optional)
10K goal pace w/500-meter pace
recovery jogs • 1 mile easy
• 1 mile easy • 5–10:00 strength training
• 5–10:00 strength training

2–3 6.25 0–3 6 0 4 5–7

3 3 miles easy • 1 mile easy w/form drills 3–4 miles e, 25:00 • 1 mile easy w/form Day off • 2 miles easy • 6 miles easy 21–28
or day off and strides easy cross-training, drills and strides • 8x (100-meter stride, • 5–10:00 strength
• 6x400 meters uphill at or day off • 3 miles at 45 seconds 100-meter jog) training (optional)
RPE L7–8 w/jog-down per mile slower than • 2 miles easy
recoveries 10K goal pace
• 1 mile easy • 1 mile easy
• 5–10:00 strength training • 5–10:00 strength training

0–3 5 0–4 5 0 5 6

4 2–3 miles easy • 1 mile easy w/form drills 3 miles easy or 25:00 • 1 mile easy w/form Day off • 1.5 miles easy • 1 mile easy 25–29
and strides easy cross-training drills and strides • 4x200 meters at goal • Form drills and
• 4x1200 meters at 5–10 • 5 miles at 1:00 per mile pace w/200-meter strides
seconds per mile faster slower than 10K goal recovery jog • 5K time trial or race
than 10K goal pace w/600- pace • 1.5 miles e • 1 mile easy
meter recovery jogs • 1 mile easy
• 1 mile easy • 5–10:00 strength
• 5–10:00 strength training training

2–3 6.25 0–3 7 0 4 5.6

5 3–4 miles easy or • 1 mile easy w/form drills 3–4 M easy, 25:00 • 1 mile easy w/form Day off • 2 miles easy • 8 miles easy 29–34
day off and strides easy cross-training, drills and strides • 8x (100-meter • 5–10:00 strength
• 3x1 mile at 10–15 seconds or day off • 4 miles at 45 seconds stride, 100-meter training (optional)
per mile slower than 10K per mile slower than jog)
goal pace w/800-meter 10K goal pace • 2 miles easy
recovery jogs • 1 mile easy
• 800 meters easy • 5–10:00 strength training
• 5–10:00 strength training

3–4 5.5 0–4 6 0 5 8

NYRR 10K TRAINING PLAN INTERMEDIATE (12

6 3 miles easy • 1 mile easy w/form drills 3 miles easy or 25:00 • 1 mile easy w/form Day off • 1 mile easy • 6 miles moderate 23–26
and strides easy cross-training drills and strides • 1.5 miles • 5–10:00 strength
• 3x1000 meters at 10 • 3 miles (P): 1 mile at • 8x (100-meter stride, training (optional)
seconds per mile faster 40 seconds per mile 100-meter jog)
than 10K goal pace w/ slower than 10K goal • 1.5 miles easy
500-meter recovery jogs pace goal pace, 1 mile
• 1 mile easy at 20 seconds per mile
• 5–10:00 strength training slower than 10K goal
pace, 1 mile at 10K goal
pace
• 1 mile easy
• 5–10:00 strength
training

3 5.5 0–3 5 0 4 6

7 3 miles easy • 1 mile easy w/form drills 3 miles easy, 25:00 • 1 mile easy w/form Day off • 1.5 miles easy • 6 miles easy-to- 20–26
or day off and strides easy cross-training, drills and strides • 8x (100-meter stride, moderate
• 4x800 meters at 10, 12, 14, or day off • 3 miles at 45 seconds 100-meter jog) • 5–10:00 strength
and 16 seconds per mile per mile slower than • 1.5 miles easy training (optional)
faster than 10K goal pace 10K goal pace
w/400-meter recovery jogs • 1 mile easy
• 1 mile easy • 5–10:00 strength
• 5–10:00 strength training training

0–3 4.75 0–3 5.3 0 4 6

8 3–4 miles easy • 1 mile easy w/form drills 4–5 miles easy, 30:00 • 1 mile easy w/form Day off • 1 mile easy • 1 mile easy 22–28
and strides easy cross-training, drills and strides • 4x (200 meters at • Form drills and
• 1200 meters at 10K goal pace, or day off • 2 miles at 30 seconds goal pace, 200-meter strides
600-meter recovery jog per mile slower than recovery jog) • 8K or 5-mile time
• 800 meters at 6–8 seconds 10K goal pace • 1 mile easy trial or race
per mile faster than 10K • 1 mile easy • 1 mile easy
goal pace • 5–10:00 strength
• 400-meter recovery jog training
• 400 meters at 10–12 sec-
onds per mile faster than
10K goal pace
• 1 mile easy
• 5–10:00 strength training

3-4 4.55 0–5 4.3 0 2.3 7.3

9 3–4 miles easy or • 1 mile easy w/form drills 3 miles easy or 25:00 • 1 mile easy w/form Day off • 2 miles easy • 6–7 miles 25–33
day off and strides easy cross-training drills and strides • 8x (100-meter easy-to-moderate
• 5x1000 meters at 10K • 5 miles: 2 miles at 45 stride, 100-meter • 5–10:00 strength
goal pace w/500-meter seconds per mile slower jog) training (optional)
recovery jogs than 10K goal pace, 2 • 2 miles easy
• 1 mile easy miles at 30 seconds per
• 5–10:00 strength training mile slower than 10K
goal pace, 1 mile
at 10K goal pace
• 1 mile easy
• 5–10:00 strength
training

0–4 6.25 0–3 7 0 5 6–7

NYRR 10K TRAINING PLAN INTERMEDIATE (12

10 3–4 miles easy • 1 mile easy w/form 3 miles easy or 25:00 • 1 mile easy w/form Day off • 1.5 miles easy • 7–9 miles moderate 24–30
drills and strides easy cross-training drills and strides • 8x (100-meter stride, • 5–10:00 strength
• 2x1 mile at 10K goal pace • 3 miles at 30 seconds 100-meter jog) training (optional)
w/800-meter recovery jog mile slower than 10K • 1.5 miles easy
• 1 mile easy goal pace
• 5–10:00 strength training • 1 mile easy
• 5–10:00 strength
training

3–4 4.5 0–3 5 0 4 7–9

11 3 miles easy • 1 mile easy w/form drills Day off • 1 mile easy w/form Day off • 2 miles easy • 6 miles easy 23
and strides drills and strides • 8x (100-meter stride, • 5–10:00 strength
• 10x400 meters at 10–12 • 2 miles at 10K goal 100-meter jog) training (optional)
seconds per mile faster pace • 2 miles easy
than 10K goal pace • 1 mile easy
w/200-meter recovery jogs • 5–10:00 strength
• 1 mile easy training
• 5–10:00 strength training

3 5.6 0 4 0 5 6

12 Day off • 1 mile easy w/form drills 3 miles easy or day off • 1 mile easy 2 miles easy or • 800 meters easy • 1 mile easy 15–21
and strides • 6x (100-meter stride, day off • 4x (100-meter stride, • Form drills and
• 1 mile at 10K goal pace 200-meter jog) 200-meter jog) strides
• 1 mile easy • 800 meters easy • 800 meters easy • Goal race
• 5–10:00 strength training • 1 mile easy

0 3 0–3 2.7 0–2 1.75 8.5

WARMUP: 1 MILE EASY WITH FORM DRILLS AND STRIDES

• Jog 1:00 To gauge easy, moderate, and hard efforts, we use the 1-to-10 Rate of
Perceived Exertion (RPE) scale:
• Form drills: for 15–20 seconds each, followed by 15–20
seconds of slow jogging, do each of these eight drills: RPE Level How It Feels Activity
– Butt-kicks 1–2 Negligible effort Walking
– High knees 3–4 Easy Easy-run range
– Quick feet 5 Moderate Regular-run pace
– Skipping for height 6–7 Moderate-to-hard Tempo-run range
– Side-slide/chassée (R and L) 8–9 Hard Speedwork range
– Cross-over/carioca/grapevine (R and L) 10 Very hard Sprinting

• Strides: after the last drill and a 15-to-20-second jog, run at a

relaxed, fast pace (not sprinting, not straining) for 20 seconds,
then jog for 40 seconds. Repeat the cycle until you’ve done
four 20-second strides.
• Jog 1:00