More about 10 km Road Running - Intermediate
📋 Plan Overview
Distance: 10 km
Elevation Gain: 0–100 m
Terrain: Road & Asphalt
Category: (≈8–15 km)
Skill / Level: Intermediate (Road Focus)
Duration: 8-24 weeks
Workouts/week: 7–10
Weekly hours: 6–8
Includes: Running, Strength, Mobility, Stretch
👟 Who Is This Plan For?
Designed for intermediate road runners preparing for short, demanding road races (≈8–15 km).
Ideal for athletes who already have a solid base (5–6 hours/week) and want to take their performance to the next level—improving running efficiency, and race execution.
The focus is performance-driven progression—helping you peak at race day strong, confident, and ready to compete.
📦 What You’ll Get
A progressive plan written in English by Arduua coaches. Running sessions prescribed by time and heart rate zones, ensuring training adapts to your fitness level. Includes strength, mobility, and stretch sessions with clear instructions and video support. Structured progression to balance training load and recovery for consistent improvement and race-day performance.
❤️ Training Methodology
Intensity prescribed by time and heart rate, not distance. Each session guided by duration and pulse to optimize adaptation and pacing. The plan adapts to terrain, elevation, and fatigue, providing efficient, safe, and personalized development across all trail conditions.
📆 Plan StructureBase
Base (0-7w): Build robust aerobic foundation, strength, mobility, and durability. Reinforce muscles and joints for technical terrain and long climbing efforts.
Specific (8w): Increase threshold and VO₂max capacity. Develop climbing power, running economy, and technical trail efficiency through focused workouts.
Pre-Comp (8w): Race-intensity long runs, back-to-back weekends, and terrain-specific sessions. Fine-tune fueling, hydration, and race strategy.
Taper+Race (1w): Reduce load, sharpen freshness, and execute your race plan. Arrive fully prepared, confident, and ready to perform.
⚙️ Requirements
TrainingPeaks-compatible watch or GPS.
Chest-strap HR monitor (wrist HR not accurate enough).
🧭 How It Works
Purchase your plan here in the webshop. You will then receive an email from us with further instructions.
Next, install and sync your TrainingPeaks app, and connect it to the Arduua Coach Account by clicking this link:
Add our main coach account.
Once your TrainingPeaks account is connected to Arduua, please allow a couple of days for us to add your training plan to your account.
💬 Additional Services
Personal Coaching
Personal Coaching is not included in this plan.
If you are looking for more individualized support, we recommend signing up for one of our Coaching Services >>.
✅ Summary
This intermediate 10K road running plan is for runners aiming to perform at their best in races 10-15 km.
It provides a structured and performance-focused path to enhance strength and speed—so you arrive at race day ready to push your limits and achieve your personal best.
📣 More info: arduua.com • Contact us at: info@arduua.com
