10 Mile Intermediate Training Plan

How to Use This Training Plan

Getting Started

This 10-week intermediate program is designed to take experienced recreational runners to a new level of 10-mile performance through evidence-based training principles. The plan targets sub-75 minutes (7:30/mile pace) and emphasizes lactate threshold development, polarized training distribution, and race-specific preparation.

Before You Begin:

• Be able to comfortably run 10 kilometers without excessive fatigue
• Maintain a current weekly mileage of 25-40 kilometers consistently
• Have recent race experience at 5K-10K distances to gauge current fitness
• Be injury-free with no persistent aches or pains
• Get medical clearance if you have any health concerns or are returning from injury
• Understand heart rate training zones or use Rate of Perceived Exertion (RPE)
• Commit to 5 training sessions per week for 10 weeks
• Have access to a measured route or GPS watch for pacing accuracy

Understanding the Structure

This plan is built on polarized training distribution, a research-backed approach where approximately 80% of your weekly volume is performed at easy intensity (below lactate threshold) and 20% at moderate to high intensity. This approach has been shown to produce superior improvements in VO2 peak and race performance compared to traditional training models.

Key Training Concepts:

Lactate Threshold: The intensity at which lactate begins to accumulate faster than the body can clear it, typically around 83-88% of VO2 max. For most trained runners, this corresponds to a pace sustainable for 40-60 minutes and closely approximates 10-mile race pace.

Polarized Training: Avoiding the moderate "gray zone" intensity where most recreational runners spend too much time. You'll run either easy (conversational) or purposefully hard (tempo/intervals), with minimal time in between.

Progressive Overload: Systematically increasing training load through three distinct phases:

• Weeks 1-4: Base building with aerobic development and initial threshold work
• Weeks 5-7: Peak training load with advanced threshold sessions and highest volume
• Weeks 8-10: Race-specific preparation and strategic taper

Session Types Explained

Easy Runs

• Purpose: Build aerobic capacity, promote recovery, and accumulate training volume
• Intensity: 65-75% maximum heart rate, fully conversational
• Feel: Comfortable, controlled breathing, could maintain for hours
• Critical: These must be truly easy—resist the temptation to push the pace

Tempo Runs (Lactate Threshold)

• Purpose: Improve your body's ability to clear lactate and sustain faster paces
• Intensity: 83-88% VO2 max, "comfortably hard"
• Feel: Sustainable for 20-40 minutes, can speak 5-8 word sentences
• Approximately: 25-30 seconds per mile slower than 5K pace
• Key: Maintain consistent effort throughout, slight build-up is acceptable

Interval Training

• 10K Pace Intervals: Slightly above lactate threshold, develops speed endurance
• 10-Mile Race Pace Intervals: Practice sustaining goal race pace with recovery
• 5K Pace Intervals: Higher intensity for neuromuscular development and VO2 max
• Purpose: Improve running economy, pacing awareness, and lactate clearance
• Recovery periods allow you to accumulate quality volume at target intensities

Long Runs

• Purpose: Build endurance, mental toughness, and race-specific stamina
• Intensity: Easy pace (65-75% max HR), conversational throughout
• Progression: 10km in Week 1 to 18km in Week 7
• Key: These should feel comfortable—save intensity for quality sessions

Recovery Runs

• Purpose: Promote blood flow and active recovery without adding fatigue
• Intensity: Very easy, slower than regular easy runs
• Typically scheduled after hard efforts or long runs
• Short duration (4-5km) at comfortable pace

Strides

• Purpose: Improve running form, neuromuscular coordination, and turnover
• Execution: 100m accelerations (15-20 seconds) at roughly 5K pace
• Feel: Smooth, controlled, 80-85% effort (not sprinting)
• Performed after easy runs to enhance running economy without fatigue

Cross-Training

• Purpose: Maintain aerobic fitness while giving running muscles a break
• Options: Cycling, swimming, elliptical, rowing
• Intensity: Easy to moderate, 30-40 minutes
• Alternative: Complete rest if you prefer

Your Weekly Schedule

The plan follows a 5-session weekly structure with strategic placement of hard efforts:

Typical Week Pattern:

• Monday: Easy run (recovery from weekend long run)
• Tuesday: Cross-training or quality workout (intervals/tempo)
• Wednesday: Easy run or rest
• Thursday: Quality workout (tempo/intervals) or easy run
• Friday: Rest or easy run
• Saturday: Rest or tempo run
• Sunday: Long run (primary endurance builder)

Key Principles:

• Never schedule hard efforts on consecutive days
• Allow 48 hours between quality sessions when possible
• Long run gets dedicated focus on Sunday
• Flexibility to adjust days based on your schedule, but maintain hard/easy pattern

Pace and Intensity Guidelines

Understanding training zones is critical for executing this plan effectively.

Easy Pace (Zone 2)

• Heart Rate: 65-75% of maximum
• RPE: 3-4 out of 10
• Talk Test: Full conversation possible, complete sentences
• Breathing: Controlled and rhythmic, nasal breathing often possible
• Purpose: Builds aerobic base without accumulating fatigue
• Most Important: This should feel genuinely easy—err on the side of slower

Lactate Threshold Pace (Tempo)

• Heart Rate: 83-88% of maximum
• RPE: 6-7 out of 10
• Talk Test: Can speak 5-8 word sentences with effort
• Breathing: Noticeably elevated but rhythmic
• Feel: "Comfortably hard"—challenging but sustainable for 20-40 minutes
• Approximately: Current 10-mile race pace or 25-30 sec/mile slower than 5K pace

10K Pace

• Heart Rate: 88-92% of maximum
• RPE: 7-8 out of 10
• Talk Test: Can speak 3-5 word phrases
• Breathing: Hard but controlled
• Feel: Challenging, sustainable for 40-50 minutes in a race
• Purpose: Develops speed endurance above lactate threshold

10-Mile Race Pace

• Heart Rate: 85-90% of maximum
• RPE: 6.5-7.5 out of 10
• Feel: Your goal race effort—challenging but maintainable
• Slightly slower than 10K pace, slightly faster than half marathon pace
• Practice this during specific interval sessions

5K Pace

• Heart Rate: 92-95% of maximum
• RPE: 8-9 out of 10
• Feel: Hard, sustainable for 15-20 minutes
• Used sparingly in short intervals (400-600m)
• Develops VO2 max and speed

Determining Your Paces:

1. Recent Race Results: Use a pace calculator with recent 5K or 10K times
2. Heart Rate Monitor: Most accurate for easy runs and tempo efforts
3. Talk Test: Simple and effective for all training paces
4. RPE Scale: Learn to recognize effort levels through practice

What to Expect Each Week

Week 1: Base Building

• Total volume: ~32 km
• Long run: 10 km
• Introduction to lactate threshold work (3km tempo)
• Focus: Establishing routine and proper easy pace
• You'll feel: Fresh and controlled, building confidence

Week 2: Speed Work Introduction

• Total volume: ~34 km
• Long run: 12 km
• First interval session (6 x 800m at 10K pace)
• Increased tempo volume (4km)
• You'll feel: Challenged by intervals but recovering well

Week 3: Aerobic Threshold Building

• Total volume: ~36 km
• Long run: 13 km
• Race-pace intervals (3 x 1600m)
• Extended tempo (5km)
• You'll feel: Adapting to quality work, legs accumulating fatigue

Week 4: Race Simulation Week

• Total volume: ~30 km (reduced)
• Key session: 10K race or time trial
• Purpose: Gauge fitness and practice race conditions
• Recovery focus with lighter volume
• You'll feel: Fresh for race effort, then recovered

Week 5: Threshold Development

• Total volume: ~39 km
• Long run: 15 km (significant step up)
• Advanced tempo: 2 x 3200m at threshold
• Extended tempo run (6km)
• You'll feel: This is challenging—training load is building

Week 6: Speed Endurance

• Total volume: ~42 km
• Long run: 16 km
• 10K pace intervals (4 x 1200m)
• Solid tempo volume (5km)
• You'll feel: Strong but accumulating fatigue—rest days are crucial

Week 7: Peak Training Load

• Total volume: ~45 km (highest of plan)
• Long run: 18 km (beyond race distance!)
• Race-pace intervals (6 x 1000m)
• Maximum tempo volume (7km)
• You'll feel: Fatigued but fit—this is where adaptation happens

Week 8: Race Preparation Begins

• Total volume: ~37 km (intentional reduction)
• Long run: 14 km
• Reduced interval volume (5 x 800m)
• Race-pace tempo (4km)
• You'll feel: Fresher, legs starting to bounce back

Week 9: Taper Intensifies

• Total volume: ~30 km
• Long run: 8 km (significantly reduced)
• Short, sharp intervals (4 x 600m at 5K pace)
• Moderate tempo (3km)
• You'll feel: Energetic, nervous excitement building

Week 10: Race Week

• Total volume: ~16 km + race
• Short easy runs and strides only
• Brief race-pace reminder (4 x 400m)
• Minimal volume for maximum freshness
• You'll feel: Rested, ready, confident

Common Challenges and Solutions

"I can't maintain the prescribed tempo pace"

• Start more conservatively—tempo should build slightly
• Environmental factors (heat, humidity, wind, hills) significantly impact pace
• Focus on effort and heart rate rather than exact pace
• Consider adjusting target pace based on current fitness
• Tempo "feel" is more important than hitting exact splits

"My easy runs feel too slow"

• Good! That means you're doing them correctly
• Easy runs should feel almost embarrassingly slow
• This is where 80% of your training happens—embrace it
• Slow easy runs allow you to recover and nail the hard sessions
• Your ego might resist, but your performance will improve

"The long runs in Weeks 5-7 are exhausting"

• Ensure you're truly running at easy pace (conversational)
• Start slower than target pace—first 2km should feel relaxed
• Bring water or plan route with water access for runs over 90 minutes
• Break runs into mental segments (e.g., 3 x 6km instead of 18km)
• These build the endurance base you need—trust the process

"I'm always tired and my legs feel heavy"

• Check that easy runs are genuinely easy (use heart rate or talk test)
• Ensure you're getting 7-9 hours of sleep per night
• Evaluate nutrition—are you eating enough carbohydrates to fuel training?
• Consider taking an extra rest day if fatigue persists 3+ days
• You might need to reduce intensity or volume slightly

"The interval sessions feel too hard to complete"

• Recovery jogs between intervals should be truly easy (very slow)
• Adjust pace slightly if necessary—completing the workout matters most
• Weather significantly impacts interval performance
• Ensure proper warm-up (10-15 minutes easy + strides)
• You may need to adjust paces based on current fitness level

"I miss a quality session or long run"

• Don't try to "make up" missed sessions
• If you miss one quality session: continue with plan as written
• If you miss your long run: you can do it on Monday, then continue
• If you miss multiple sessions: consider repeating the week
• Prioritize long runs and tempo sessions if time is limited

"Week 4 or 5 feels overwhelming"

• This is the most challenging phase mentally and physically
• Your body is absorbing significant training load
• Extra rest, nutrition, and sleep are crucial during these weeks
• It's okay to adjust—slightly reduce tempo or interval volume if needed
• Trust that getting through this builds fitness for later weeks

"I feel sluggish during taper (Weeks 9-10)"

• Completely normal—your body is adapting and absorbing training
• You might feel "flat" or less sharp than peak training
• This passes—you'll feel energetic by race day
• Resist urge to add extra runs or "test" your fitness
• Trust the taper—fresh legs run fast

Essential Tips for Success

Nutrition for Performance

• Carbohydrates are your primary fuel—don't fear them during training
• Aim for 3-5g carbs per kg body weight on easy days, 5-7g on hard days
• Protein: 1.2-1.6g per kg body weight for recovery
• Healthy fats: Support hormone production and overall health
• Eat within 30-60 minutes post-workout (carbs + protein)
• Pre-run: Light snack 1.5-2 hours before quality sessions

Hydration Guidelines

• Daily: Aim for pale yellow urine throughout the day
• Pre-run: Well-hydrated before you start (no chugging right before)
• During runs: Typically unnecessary for runs under 60 minutes
• Long runs: Bring water or plan route with access for 90+ minute efforts
• Post-run: Rehydrate gradually (don't chug large amounts)
• Electrolytes: Consider sports drink for runs over 75 minutes in heat

Warm-Up Protocol for Quality Sessions

• 10-15 minutes easy jogging (start very easy, gradually increase)
• Dynamic stretching: Leg swings, walking lunges, high knees (5 minutes)
• 4-6 strides of 100m at target workout pace
• 2-3 minutes easy jogging to recover
• You should feel warm, loose, and ready to run hard

Cool-Down Protocol

• 10-15 minutes easy jogging after quality sessions
• Gradually brings heart rate down
• Helps clear lactate and begin recovery process
• 5-10 minutes of light static stretching (focus on calves, quads, hamstrings, hip flexors)
• Don't skip this—it's part of the workout

Recovery Strategies

• Sleep: 7-9 hours per night (adaptation happens during sleep)
• Foam rolling: 10-15 minutes 3-4 times per week (IT band, calves, quads, glutes)
• Compression: Consider compression socks for recovery after hard efforts
• Ice baths/cold showers: Some runners find these helpful (research is mixed)
• Massage: Monthly sports massage can prevent injuries and aid recovery
• Active recovery: Easy walking, swimming, or cycling on rest days

Cross-Training Options

• Cycling: Builds leg strength and aerobic fitness with minimal impact
• Swimming: Full-body workout with zero impact stress
• Elliptical: Mimics running motion while reducing joint stress
• Rowing: Develops aerobic capacity and upper body strength
• Yoga: Improves flexibility, balance, and mental focus
• Strength Training: 1-2 sessions per week (glutes, core, hips) prevents injuries

Running Form Optimization

• Posture: Tall spine, slight forward lean from ankles (not waist)
• Shoulders: Relaxed and down, not hunched
• Arms: 90-degree angle, swing front-to-back (not across body)
• Cadence: Aim for 170-180 steps per minute for efficiency
• Foot strike: Midfoot landing directly under body
• Gaze: Look ahead 10-15 meters, not down at feet
• Breathing: Rhythmic pattern (2 steps in, 2 steps out or 3-2 pattern)

Injury Prevention

• Never increase weekly mileage by more than 10%
• Take rest days completely off from running (cross-training okay)
• Replace running shoes every 400-500 miles
• Address minor niggles immediately (rest, ice, assess)
• Strength train 1-2x per week focusing on: glutes, hips, core, calves
• Sharp pain = stop immediately; dull muscle soreness = normal
• Don't "run through" persistent pain—seek professional assessment

Understanding the Science

Why Polarized Training Works

Research shows that polarized training (80% easy, 20% moderate-hard) produces superior adaptations compared to "threshold training" or "pyramidal" models where runners spend significant time at moderate intensity.

The Problem with Moderate Intensity: Most recreational runners instinctively run at moderate pace—too hard to be easy, too easy to create significant adaptation. This "gray zone" accumulates fatigue without maximizing benefits.

The Polarized Solution: Run truly easy to build aerobic capacity without fatigue, then run purposefully hard (tempo/intervals) to stress specific systems. This maximizes adaptation while managing fatigue.

Lactate Threshold Development

Your lactate threshold (LT) is the single best predictor of 10-mile race performance. This plan emphasizes LT development through:

Continuous Tempo Runs: Sustained efforts at LT improve your body's ability to clear lactate and sustain faster paces. Norwegian research suggests slightly below traditional LT (around 3 mmol/L) allows greater training volume.

Lactate Threshold Intervals: Repeated efforts at LT with short recovery accumulate quality volume at this critical intensity while managing fatigue better than continuous tempos.

Why LT Matters for 10 Miles: Race pace for well-trained runners in the 10-mile distance closely approximates lactate threshold pace. Improving your LT directly improves your sustainable race pace.

Progressive Overload

This plan systematically increases training stress through three phases:

1. Foundation (Weeks 1-4): Establishes aerobic base, introduces quality work gradually
2. Build (Weeks 5-7): Peak training load with maximum volume and intensity
3. Taper (Weeks 8-10): Reduces volume while maintaining intensity, allows full recovery

This periodized approach prevents plateaus and overtraining while maximizing race day performance.

The Taper

Research consistently shows that 10-14 day tapers produce optimal performance:

• Volume reduced by 40-60% from peak
• Intensity maintained (but volume of intense work reduced)
• Frequency maintained (still run regularly, just shorter)
• Glycogen stores fully replenish
• Neuromuscular freshness returns
• Accumulated fatigue dissipates

Race Week Strategy (Week 10)

Monday-Wednesday: Maintain Light Activity

• Very short easy runs (3-5km) to keep legs fresh
• Include brief race-pace reminder (4 x 400m Tuesday)
• Stay off feet as much as possible outside of running
• Begin carbohydrate loading (increase carb intake to 7-10g per kg body weight)
• Confirm race day logistics: start time, location, parking, packet pickup

Thursday-Friday: Final Prep

• Thursday: Very short easy run (3km) with 4 x 100m strides
• Friday: Complete rest or 2km super easy jog
• Avoid new foods, gear, or routines
• Hydrate consistently but don't overdo it
• Lay out all race day gear and clothing
• Prepare race morning breakfast
• Review race strategy and pacing plan

Saturday: Rest and Prepare

• Complete rest from running (light 10-15 minute walk okay)
• Eat familiar, easily digestible foods
• Continue hydrating throughout the day
• Pack race day bag: bib, pins, watch, gels/fuel, extra clothes
• Set multiple alarms for race morning
• Early to bed (pre-race nerves are normal—don't stress about sleep)

Sunday: Race Day!

Morning Routine:

• Wake up 2.5-3 hours before race start
• Eat familiar breakfast (300-500 calories, mostly carbs): oatmeal, banana, toast with honey, bagel
• Sip water gradually (don't chug)
• Coffee okay if you normally have it
• Arrive at race venue 60-75 minutes before start
• Use bathroom 20-30 minutes before start

Warm-Up (Critical!):

• 10-15 minutes easy jogging (start very easy, gradually build)
• Dynamic stretching (5 minutes): leg swings, walking lunges, high knees
• 4-6 strides at race pace (100m each)
• 5 minutes easy jogging to line up
• One final bathroom stop if needed

Race Strategy for Sub-75 Minutes (7:30/mile pace)

Miles 1-2: Conservative Start (7:35-7:40/mile)

• Your legs will feel incredible (adrenaline)—don't be fooled
• Start slightly slower than goal pace to warm into the effort
• Let faster runners go—many will fade later
• Focus on relaxed form and controlled breathing
• Should feel comfortable and controlled

Miles 3-5: Settle Into Rhythm (7:28-7:32/mile)

• Find your groove at goal pace
• Lock into lactate threshold effort (feels "comfortably hard")
• Focus on efficient form: relaxed shoulders, quick cadence
• Check in with breathing: should be elevated but rhythmic
• This should feel sustainable—you're cruising

Miles 6-8: Mental Strength Phase (7:28-7:32/mile)

• Fatigue builds but you're strong from training
• Maintain effort even as pace requires more focus
• Break distance into segments: "Just get to mile 7, then reassess"
• Count down miles remaining
• Use mental cues: "I've run this pace in training," "I'm prepared for this"

Mile 9: The Grind (7:30/mile)

• This is where training pays off
• Form may deteriorate—actively focus on posture and arm drive
• Don't slow down—maintain effort even if it's uncomfortable
• Remember: just two miles left, you can hold anything for 15 minutes
• Stay mentally present: don't think about the whole distance, just this mile

Mile 10: Close It Out (7:15-7:25/mile)

• Give what you have left
• If you've paced well, you have energy to push
• Pick up turnover and arm drive
• Focus on runners ahead—reel them in
• Final 400m: Empty the tank
• Lean through finish line

Key Race Execution Tips:

• Don't go out faster than 7:35/mile in first mile—adrenaline is deceptive
• If you feel amazing at mile 3, stay patient—that's not your true state
• Walk through aid stations if needed to drink properly (lose 3-5 seconds, gain proper hydration)
• Every mile you bank below 7:30 is insurance for later miles
• When it gets hard: shorten your focus (next telephone pole, next turn, next mile marker)
• Smile—endorphins help, and you've earned this!

Pacing for Different Goals:

• Sub-70 minutes: 7:00/mile pace (requires higher fitness base)
• Sub-75 minutes: 7:30/mile pace (target for this plan)
• Sub-80 minutes: 8:00/mile pace (adjust if training paces felt challenging)
• Sub-90 minutes: 9:00/mile pace (conservative for first 10-miler)

After Your 10-Mile Race

Immediate Post-Race (First Hour):

• Cool down: Walk for 10-15 minutes, don't sit/lie down immediately
• Hydrate: Sip water or sports drink gradually
• Eat: Consume carbs + protein within 30 minutes (banana, recovery drink, energy bar)
• Celebrate: You just ran a fantastic 10-mile race!
• Light stretching: Focus on major muscle groups (5-10 minutes)

Days 1-3 Post-Race:

• Complete rest from running (walk for 20-30 minutes if desired)
• Light swimming or cycling okay if you feel good
• Foam rolling and gentle stretching
• Assess: Any injuries or concerning pain?
• Reflect: What worked well? What would you change?
• Enjoy the accomplishment!

Week Following Race:

• Return to easy running only (20-30 minutes, 3-4 times)
• No structured workouts, tempos, or intervals
• Allow body to fully recover from race effort
• Total weekly volume: 50-60% of peak training week
• Listen to your body—extend recovery if needed

2-3 Weeks Post-Race:

• Gradually return to normal training
• Rebuild volume before adding intensity
• Resume easy runs and long runs first
• Add tempo/intervals back in week 3 if feeling fully recovered

Future Planning Options:

1. Run Another 10-Miler:

   • Wait 8-12 weeks before racing again
   • Use this plan again with adjusted paces based on first race
   • Goal: Improve time or execute better pacing strategy

2. Progress to Half Marathon:

   • Your 10-mile fitness translates directly to 13.1 miles
   • The jump is manageable with proper training
   • Consider 12-week half marathon plan

3. Improve 10K Speed:

   • Work on VO2 max and lactate threshold at shorter distance
   • More interval training, less volume than 10-mile plan
   • Develop turnover and speed endurance

4. Build Toward Marathon:

   • Gradually increase long run distance over several months
   • Build weekly volume to 55-70 km before starting specific plan
   • 16-20 week marathon-specific plan recommended

5. Maintain Fitness:

   • Continue running 4-5 times per week
   • Include one quality session and one long run weekly
   • Enjoy running without race pressure

Tracking Your Progress

Training Log Elements:

• Date, time, and session type
• Distance and duration
• Average pace and heart rate (if using monitor)
• How you felt (RPE 1-10 scale)
• Weather conditions (temperature, humidity, wind)
• Any discomfort or pain
• Notes: What worked well, what felt off
• Nutrition and hydration notes
• Sleep quality previous night
• Resting heart rate (measured first thing in morning)

Signs You're Adapting Well:

• Easy pace feels more comfortable at same heart rate
• Tempo pace feels more sustainable week-over-week
• Recovery between intervals improves
• Long runs feel less daunting
• Resting heart rate gradually decreases
• You wake up feeling refreshed on easy days
• Energy levels remain stable throughout day

Warning Signs of Overtraining:

• Elevated resting heart rate (7-10 bpm above normal)
• Persistent fatigue lasting multiple days
• Difficulty sleeping despite being tired
• Loss of motivation or enjoyment
• Decrease in performance (slower times at same effort)
• Increased irritability or mood changes
• Persistent muscle soreness beyond 48 hours
• Frequent minor illnesses

If Warning Signs Appear:

• Take 2-3 complete rest days
• Reduce intensity and volume when you return
• Prioritize sleep (8-9 hours)
• Assess nutrition—are you fueling adequately?
• Consider repeating previous week at reduced intensity
• Consult coach or sports medicine professional if symptoms persist

Key Success Principles

1. Respect the Polarized Model

• Easy runs must be truly easy (most common mistake is running these too hard)
• Quality sessions should feel genuinely challenging
• Avoid the "moderate" gray zone where adaptation is limited

2. Lactate Threshold is King for 10 Miles

• Tempo runs and threshold intervals are your most important sessions
• These directly improve your sustainable race pace
• Don't skip or shortchange these workouts

3. Recovery Enables Adaptation

• Your body adapts during rest, not during stress
• Sleep 7-9 hours per night—non-negotiable
• Easy days and rest days allow you to nail quality sessions
• Resist temptation to add "extra" work

4. Trust the Taper

• Weeks 9-10 will feel like very little running—this is correct
• You will not lose fitness in 10-14 days
• Fresh legs run faster than tired legs
• The work is done—trust that it's enough

5. Pacing Discipline Wins Races

• Conservative first 2 miles saves energy for strong finish
• Even pacing (or slight negative split) is optimal
• Avoid the temptation to bank time early
• Most runners go out too fast—don't be one of them

6. Consistency Beats Perfection

• Completing 80% of workouts well beats 100% of workouts poorly
• One missed session doesn't derail the plan
• Long-term consistency matters more than any single week
• Life happens—adapt and move forward

7. Listen to Your Body

• Mild muscle soreness = normal adaptation
• Sharp pain or persistent discomfort = stop and assess
• You know your body better than any plan
• It's better to arrive at the start line 10% undertrained than 1% injured

Final Thoughts

This 10-week intermediate training plan is designed to push you to a new level of 10-mile performance through evidence-based training principles. The combination of polarized training distribution, progressive lactate threshold development, and strategic race preparation provides a scientifically sound framework for achieving your sub-75 minute goal.

Remember:

• Trust the science: Polarized training works—resist the urge to add moderate intensity
• Be patient with easy runs: Running slow makes you faster on race day
• Embrace the challenge: Weeks 5-7 are hard, but that's where you get fit
• Respect the taper: Fresh legs are fast legs
• Execute the race plan: Conservative early, strong finish

You've put in the work over 10 weeks—now go execute on race day and achieve something remarkable. Sub-75 minutes is within your reach!

One final reminder: The goal isn't just to run a fast 10-mile race—it's to become a better, stronger, more knowledgeable runner who can continue progressing for years to come. This plan is one step in a lifelong running journey. Enjoy every mile.