10K Training Plans

Beginner, intermediate, and advanced
training plans from 8 – 16 weeks.
10K training plans

Don't Leave Your Performance to Chance

track coaching

Experience a surge in speed and endurance

Build a powerful running engine with training programs backed by modern exercise science and the combined experience of world-class coaches. See your VO2max and lactate threshold climb on your smartwatch.

running nutrition

Feel better during and after your training

Balance your training with the hard-easy principle. Every key workout is followed by 48 - 72 hours of easy running or rest so that you can absorb the training, feel ready for the next workout, and reduce the likelihood of injury.

personalized feedback

Stay motivated with exciting workouts

Beat monotony with an exciting array of workouts in different training zones that evolve from week to week and culminate in a peak performance for your event. You will enjoy the training journey as much as the race.

Don't Leave Your Performance to Chance

track coaching

Experience a surge in speed and endurance

Build a powerful running engine with training programs backed by modern exercise science and the combined experience of world-class coaches. See your VO2max and lactate threshold climb on your smartwatch.

running nutrition

Feel better during and after your training

Balance your training with the hard-easy principle. Every key workout is followed by 48 – 72 hours of easy running or rest so that you can absorb the training, feel ready for the next workout, and reduce the likelihood of injury.

personalized feedback

Stay motivated with exciting workouts

Beat monotony with an exciting array of workouts in different training zones that evolve from week to week and culminate in a peak performance for your event. You will enjoy the training journey as much as the race.

10K Training Plans with Coach Support

Get started in 3 simple steps

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1. Choose your 8 – 16 week training plan

Find your perfect plan based on training level, duration, and miles or km. 

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2. Activate TrainingPeaks or FinalSurge

A flexible online calendar, individual training zones, and trackable progress.

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3. Upload the workouts to your watch

Follow the instructions for your structured workouts on your smartwatch in real-time.

Imperial or Metric

IN MILES

IN KM

Beginner

10K beginner plan in miles
  • 13 - 19 miles per week
  • 4 runs per week
  • 8, 12, 16 weeks

Intermediate

10K intermediate plan in miles
  • 19 - 29 miles per week
  • 5 runs per week
  • 8, 12, 16 weeks

Advanced

10K advanced plan in miles
  • 35 - 45 miles per week
  • 6 runs per week
  • 8, 12, 16 weeks

Sub 65:00 min

10K sub 65:00 plan in miles
  • 13 - 19 miles per week
  • 4 runs per week
  • 8, 12, 16 weeks

Sub 60:00 min

10K sub 60:00 plan in miles
  • 14 - 21 miles per week
  • 4 runs per week
  • 8, 12, 16 weeks

Sub 55:00 min

10K sub 55:00 plan in miles
  • 15 - 23 miles per week
  • 4 runs per week
  • 8, 12, 16 weeks

Sub 50:00 min

10K sub 50:00 plan in miles
  • 16 - 26 miles per week
  • 4 runs per week
  • 8, 12, 16 weeks

Sub 47:30 min

10K sub 47:30 plan in miles
  • 19 - 29 miles per week
  • 5 runs per week
  • 8, 12, 16 weeks

Sub 45:00 min

10K sub 45:00 plan in miles
  • 24 - 32 miles per week
  • 5 runs per week
  • 8, 12, 16 weeks

Sub 42:30 min

10K sub 42:30 plan in miles
  • 27 - 36 miles per week
  • 5 runs per week
  • 8, 12, 16 weeks

Sub 40:00 min

10K sub 40:00 plan in miles
  • 30 - 40 miles per week
  • 5 runs per week
  • 8, 12, 16 weeks

Sub 38:00 min

10K sub 38:00 plan in miles
  • 35 - 45 miles per week
  • 5 runs per week
  • 8, 12, 16 weeks

Sub 36:00 min

10K sub 36:00 plan in miles
  • 36 - 50 miles per week
  • 5 runs per week
  • 8, 12, 16 weeks

Sub 34:00 min

10K sub 34:00 plan in miles
  • 40 - 56 miles per week
  • 6 runs per week
  • 8, 12, 16 weeks

Sub 32:00 min

10K sub 32:00 plan in miles
  • 47 - 62 miles per week
  • 7 runs per week
  • 8, 12, 16 weeks
FAQs

Goal-based plans

The goal-based plans let you choose a plan according to your time goal. Make sure you are realistic about it. If you current 10K PR is 55:00 minutes then you are unlikely to succeed with a sub 38:00 minute plan.

That said, the weekly mileage of the plan isn’t exact science to achieve a certain time goal. Rather, it is based on experience of what’s necessary to achieve a certain time. You may choose a 50:00 minute plan and achieve 45:00 minutes on race day — or vice versa. That means you could use the lower mileage 50:00 minute plan and personalize its zones for for a 45:00 minute time goal.

You can adjust your training zones every few weeks according to your progress.

Yes, you can fully adjust the plan to your needs.

Training zones

You can personalize the training zones of based on your fitness level for any plan with a click of a mouse button. Take a recent race result (or an educated guess) for your current ability and then update your zones as needed toward your goal race pace. 

Training days

You can move your workouts easily with the drag and drop feature. For instance, if you prefer your long run on a Sunday instead of a Saturday, you can change the order of workouts. Just make sure you don’t have any hard back-to-back sessions. 

You can also skip or replace some of your easy runs with aerobic cross-training, such as cycling or swimming. But I recommend a minimum of 4 running days per week. 

Race Day

By default my plans assume the race is on a Sunday. Should your race fall on a Saturday, then remove Wednesday’s easy run and bring the workouts that follow 1 day forward.

TrainingPeaks and FinalSurge are the leading online training platforms for endurance athletes. Here you can upload your workouts to your running watch and follow the instructions in real-time. Post-workout it syncs your training data where you can observe your progress over time.

Both platforms come in free and paid versions. The free versions work just fine with any of my training plans. 

If you want a maximum of training metrics then I suggest you use TrainingPeaks. But for an easy-to-use and beautiful interface I recommend FinalSurge. 

You can contact me anytime via email if you have questions about the training plan or training in general. 

But for continuous and personalized training plan adjustments consider my 1-on-1 online coaching

Do you have a question? I'm here to help.

Have a question?
I'm here to help.

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Preview Your Plan

10K Beginner — in miles

The FinalSurge plans support
pace, heart rate, and power.

Preview Your Plan

10K Intermediate — in miles

The FinalSurge plans support
pace, heart rate, and power.

Preview Your Plan

10K Advanced — in miles

The FinalSurge plans support
pace, heart rate, and power.

Preview Your Plan

10K Beginner — in km

The FinalSurge plans support
pace, heart rate, and power.

Preview Your Plan

10K Intermediate — in km

The FinalSurge plans support
pace, heart rate, and power.

Preview Your Plan

10K Advanced — in km

The FinalSurge plans support
pace, heart rate, and power.