Runner's Edge 10K – Intermediate

About the plan

A 14-week plan based on the Runner's Edge methodology for intermediate runners who want to improve their 10K time with moderate-to-high volume and 6 sessions per week. This program raises the complexity compared to Level 1 with long runs of up to 1:50, threshold runs of up to 44 minutes and race-pace tune-ups with blocks of up to 1.2 miles (2 km). The build phase includes double mixed sessions that combine multiple intensity zones, and the peak phase features expanded pyramid intervals (200-400-600-800-600-400-200m) to develop the ability to change pace. Fast finishes in long runs appear as an additional stimulus in the advanced phases.