Intermediate programme
10KEasy8 weeksby BUPA
This program is for you if you have already done a race of 10km (6 miles) or longer and would like to improve your time. It uses long runs so you can be confident you’ll be able to cover the distance, and tempo and speed work to increase your pace.
Schedule
Week 1
Mon
Rest
Tue
Easy
20 min
Wed
Tempo
25 min
Thu
Rest
Fri
Easy
30 min
Sat
Rest
Sun
Long
3 miles
Week 2
Mon
Rest
Tue
Easy
20 min
Alternatively, cross training
Wed
Easy
30 min
Consider intervals of walking/jogging/running.
Thu
Rest
Fri
Easy
30 min
Sat
Rest
Sun
Long
5 miles
Week 3
Mon
Rest
Tue
Easy
30 min
Wed
Tempo
30 min
Thu
Rest
Fri
Easy
40 min
Sat
Rest
Sun
Long
6 miles
Week 4
Mon
Rest
Tue
Easy
30 min
Alternatively, cross training
Wed
Easy
30 min
Consider intervals of walking/jogging/running.
Thu
Rest
Fri
Easy
40 min
Sat
Rest
Sun
Long
7 miles
Week 5
Mon
Rest
Tue
Easy
20 min
Wed
Tempo
30 min
Thu
Rest
Fri
Easy
30 min
Sat
Rest
Sun
Long
8 miles
Week 6
Mon
Rest
Tue
Easy
30 min
Alternatively, cross training
Wed
Tempo
30 min
Thu
Rest
Fri
Tempo
30 min
Sat
Rest
Sun
Long
8 miles
Week 7
Mon
Rest
Tue
Easy
30 min
Wed
Tempo
30 min
Thu
Rest
Fri
Easy
40 min
Sat
Rest
Sun
Long
5 miles
Week 8
Mon
Rest
Tue
Easy
30 min
Alternatively, cross training
Wed
Easy
3 miles
Thu
Rest
Fri
Easy
3 miles
Sat
Rest
Sun
Race
Race