10K in 8 Weeks – Intermediate
Magic Training
About the plan
An 8-week plan for people who already run about 9 miles (15 km) per week, can finish a 10K and want to run it faster. It has four runs a week, on Monday, Wednesday, Thursday and Sunday, with three rest days — the catalog's eight-week 10K plans asked for five to seven days, and this one exists for people without that availability. Monday is repeats day, starting at 1 minute and building to 3-minute blocks; Thursday is threshold, which grows from 12 to 24 accumulated minutes and becomes a race-pace time trial in week 7. The Sunday long run goes from 50 to 70 minutes. Week 4 is a recovery week, week 7 sharpens, and week 8 ends at the 10K. Paces come from your times in the Magic Calculator; update your reference time in your profile before starting so threshold, interval and race paces are calibrated.
The plan in numbers
- Duration
- 8 weeks
- Runs per week
- 4
- Weekly volume
- 2h → 2h 44m
- Longest run
- 58 min
Week 1 starts at 2h and volume builds to 2h 44m in week 6, the heaviest of the plan.
A typical week has 4 runs, and the longest session reaches 58 min (Long, week 6).
Over the final 2 weeks volume drops from 2h 44m to 59 min so you arrive at the race rested.
Race day (6.2 mi) falls on Sunday of week 8; the week holds 59 min of running before it.
There is 1 tune-up race on the way to the goal race.
Key workouts
The quality sessions that come up most in this plan:
- Interval7 sessions across 7 weeks
- Long7 sessions across 7 weeks
- Threshold7 sessions across 7 weeks
- Repetition1 session across 1 week
Who it's for
Intermediate level. To start safely you should already be running about 2h per week and be comfortable with a 40 min session — that is what week 1 asks for.
Week 1 — workout preview
2h this week
30 min
25 min
25 min
40 min
Week 6 — the heaviest of the plan
2h 44m this week
35 min
32 min
39 min
58 min
Plan Structure
8 weeks · 32 workouts · 24 rest days
See the full plan
Create your account to unlock every week, sync with your watch and get personalized paces.