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10K Training Run

CardioIntermediate

A structured tempo run for intermediate runners training for a 10K. Includes warm-up, tempo miles, and cool-down.

⏳ 50 min💪 5 exercises🔥 500 cal💔 quadriceps, hamstrings, calves, core, glutes
running10Ktempo run

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Exercises

  • Walking
    Duration: 5:00
    Easy walk warm-up (5 min)
  • Running
    Duration: 10:00
    Easy jog warm-up (10 min)
  • Running
    Duration: 20:00
    Tempo pace — comfortably hard (20 min)
  • Running
    Duration: 10:00
    Easy jog cool-down (10 min)
  • Walking
    Duration: 5:00
    Walk cool-down (5 min)

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