Want to improve your 10K time and train with more structure?
The 10K Intermediate Training Plan (16 weeks) is designed for runners who already complete 10 km and want to progress with targeted sessions, consistency and performance-focused training — without overcomplicating the process.
What’s included:
→ A complete 16-week training plan, structured to build speed, endurance and running efficiency.
→ Interval, tempo, controlled pace and progressive runs, organised to improve aerobic capacity and elevate your pace.
→ Strength, core and mobility sessions designed specifically for runners, essential for preventing injuries and improving running economy.
→ A complete glossary with clear explanations of all training terms used throughout the plan.
→ An interactive PDF for immediate download, with the full week-by-week structure and session types explained.
→ Optional upgrade (+€5.99) for TrainingPeaks integration (sync with your GPS watch, automatic reminders and detailed progress tracking).
Why you’ll love this plan:
This plan is designed for runners who already have a solid base and want to take their training to the next level, run faster and improve their 10K performance with confidence.
It’s structured, clear and efficient — created to fit your routine, ensure week-to-week progress and take you to your next personal best.
Access & delivery:
Right after purchase, you’ll receive the PDF directly in your email.
If you choose the TrainingPeaks upgrade, you’ll also receive your import code to sync the full plan with your watch and app.
100% digital product — start training on the same day.
Who this plan is for:
→ Runners who can comfortably run 10 km and want to improve their pace and finish time.
→ Anyone looking for structured, progressive and intensity-controlled training.
→ Runners who want to enhance performance without risking overtraining.
→ Not suitable for complete beginners — see the 10K Beginner Plan instead.
Important notes:
→ This is a self-guided digital plan and does not include personalised coaching.
→ Includes suggestions for adapting sessions during weeks with less availability.
→ As a digital product, refunds are not available (see refund policy).
→ Personal use only — not to be shared, transferred or redistributed.
10K Intermediate Training Plan – 16 Week Running Ebook
1. Who is this plan for?
This plan is ideal for runners who can comfortably run 10 km and want to improve their pace, finish time and overall performance.
2. Do I need to already run to start this plan?
Yes. It’s recommended that you can run 10 km without stopping and already train regularly.
3. What’s included in the ebook?
A complete 16-week guide including interval training, tempo runs, progressive long runs, and strength/core/mobility sessions specifically designed for runners, plus a detailed glossary explaining all terms used in the plan.
4. How do I receive the plan?
Right after purchase, you’ll receive the PDF ebook directly in your email.
If you choose the TrainingPeaks option (+€5.99), the plan will also be uploaded directly to the app.
5. What is TrainingPeaks?
TrainingPeaks is a training platform that sends reminders, syncs with your GPS watch and allows you to track your progress in real time in a structured and organised way.
6. Does the plan include personalised coaching?
No. This is a self-guided digital plan and does not include personalised coaching.
For one-to-one coaching, separate services are available.
7. I don’t have much free time — can I still follow this plan?
Yes. The plan includes suggestions for adapting your sessions during weeks when your schedule is tighter.
8. I’ve never done strength/core training — will I be able to follow?
Yes. The sessions are simple, progressive and clearly explained, even if you’re not used to strength training.
9. What if I stop training or get sick?
You can resume later without losing your overall progress. Simply return to the week that best matches your current fitness level.
10. Can I request a refund?
As this is a digital product, the refund policy of the store applies. Please read the terms carefully before purchasing.
11. Can I share the plan with someone else?
No. The ebook is for personal use only and cannot be shared, transferred or resold. Each plan is valid for the original buyer only.