14 Week Intermediate 10k Training Plan

Perfect for runners ready to improve speed and endurance.

This 14 week plan is designed for runners with a solid base (3-5 miles consistently) who want to increase speed, efficiency, and race performance. Featuring three structured runs per week plus an optional 4th easy run, the plan combines tempo, intervals, strides, and long runs to maximize fitness while minimizing injury risk. Includes a fueling guide tailored for intermediate runners.