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10KIntermediate
Hal Higdon — 10K Intermediate
An 8-week 10K plan blending intervals, tempo runs and a building long run for runners ready to race the distance with intent.
- Duration
- 8 weeks
- Frequency
- 5 days / week
- Time / week
- 3.5–4.5 hrs
- Intensity
- High
- Start if you can…
- You can comfortably run 30–40 minutes
- Builds up to
- Interval workout + 6-mile long run
- Source
- Hal Higdon ↗
Best for
- ✓Runners targeting a 10K PR
- ✓5K racers stepping up in distance
- ✓Those who want speed + endurance together
Why the community recommends this
A common 'I can run, now make me faster' pick. Balances the speed of 5K work with the endurance the 10K demands.
Run this plan at the right paces
Get your easy, tempo, and interval paces from a recent time or goal.
How the plan is structured
- 5 running days per week
- One interval/speed day and one tempo day
- Easy mileage on the other run days
- Weekend long run building toward 6 miles
- Rest / cross-training to absorb the work
Strengths
- +Well-rounded speed and endurance
- +Manageable 8-week commitment
Trade-offs
- −Needs an existing aerobic base
- −Two quality days/week can sting
We summarize this popular plan and link to the original rather than reproduce its copyrighted week-by-week schedule.
anystride plans are educational summaries of community-trusted training methodologies, not medical or individualized coaching advice. Listen to your body, and consult a doctor before starting a new program.