12 week Intermediate training plan

  Mon  Tue Wed Thurs Fri Sat Sun
Week 1 Run 25min easy Jog 5min, run 10min steady, jog 5min, run 10min steady, jog 5min easy   Run 35min easy   Run 50min easy  
Week 2 Run 25min easy  Jog 5min, run 20min Fartlek, jog 10min easy   Run 40min easy   Run 40min easy  
Week 3 Run 30min easy   Jog 5min easy, run 30min Fartlek, jog 15min easy   Run 45mins easy   Run 60mins easy  
Week 4 Run 30min easy  Jog 5min, run 10min tempo, jog 5min easy, run 5min tempo, jog 5min easy, run 5min   Run 45mins easy   Run 65min easy  
Week 5 Run 35min easy  Run 10mins easy, (4x 5mins tempo pace with 90sec jog recovery), 10 mins easy running   15mins easy, (5x 1min easy jog recovery), 15mins easy   Run 70min easy  
Week 6 Run 40min easy   Jog 5min, run 20min Tempo, jog 10min   Run 15mins easy, (3x 5mins hard, with 2mins jog recovery), 15mins easy   Run 70mins easy  
Week 7 Run 40min easy  Run 10min easy, run 10mins steady, run 10mins tempo, run 10mins steady, run 10mins easy   Run 40min easy   Run 80min easy  
Week 8 Run 30min easy  Run 10mins easy, (4x 3mins tempo, 2min jog recovery), 10mins easy   Run 20mins easy   Run 80mins easy or race a 5K  
Week 9 Run 40min easy  Run 10mins easy, (1min hard, 1min jog, 2min hard, 2min jog, 3min hard, 4min jog) x2, 10mins easy   Run 15mins easy, 15mins tempo, 15mins easy   Run 10mins easy, 50mins steady, 10mins easy = 70mins  
Week 10 Run 35min easy  Run 10mins easy, 30mins fast, 10mins easy   Run 10mins easy (8x 1min fast, 2mins jog recovery), 10mins easy   Run 70mins easy   
Week 11 Run 30min easy  Run 10mins easy, (5mins hard running, 5mins easy running) x2, Run 10mins easy   Run 30min easy    Run 55mins easy  
Week 12 Run 20min easy Rest day 10 mins easy, (3x 1min tempos, 2mins jog recvoery, 10mins easy running Rest day  10mins easy run  Rest day Event Day – good luck! 

Taking it Easy

On ’rest’ days try to be active, walk a few bus stops or take the stairs. All the little things will help towards your overall training. Aim to complete the recommended activity twice a week but ensure you adapt it around your work and home life. Exercise on the days of the week that are most convenient for you. As a beginner, do not exercise on consecutive days, always try to leave at least one day between training sessions.


This is a strategy for many new runners and involves breaking up the 10K into periods of running and walking. For example, 8min run – 2min walk repeated.


During an easy run you should feel relaxed. You should be breathing comfortably and be capable of holding a conversation throughout the run. If you’re a new/novice runner then you’ll probably be questioning whether any run feels easy and holding a conversation may feel impossible. Slow down, walk if necessary and control your effort.


These are the bread and butter of your training, the ’miles in the bank’. Steady runs build the aerobic base that acts as the foundation for the rest of your training. Conversations are still possible at this pace but in sentences rather than long gossip.


Running at ’threshold’ pace is about running under ’controlled discomfort’ and is great for improving your running performance. You will find them slightly uncomfortable and they’ll require concentration but they are well worth the effort. You’ll only be capable of uttering four or five words as you run. As you get fitter and more experienced you’ll learn how to find your own ’threshold’ pace and this will change the fitter, stronger and faster you get.