Ready to Take Your 10K to the Next Level?

This plan will help you improve your performance, sharpen your running skills, and achieve a new personal best.

The Benefits for You

• Run Your Best 10K: Build on your current fitness to cross the finish line stronger and faster.


• Boost Endurance & Speed: Improve stamina and pacing with structured, progressive training.


• Prepare with Confidence: Arrive at race day feeling ready to excel.


• Injury Resilience: Complete one targeted strength session per week to help you feel stronger and reduce injury risk.

Targets of the Plan

• Achieve a faster 10K time with targeted, structured training.


• Boost speed, stamina, and race-day performance.


• Feel confident and ready to excel on race day.

Structured Progression

• Weeks 1–4: Base endurance and race pace familiarity with long, steady runs and race pace efforts.


• Weeks 5–8: VO2 max and lactate threshold development through intervals and race pace work.


• Weeks 9–10: Tapering and race readiness to ensure you’re fresh and fully prepared for race day.

Key Features

• Performance-Focused: Sessions designed to enhance endurance, pacing, and race-day readiness.


• Time-Efficient: With 4 runs per week, this plan balances effective training with your busy schedule.


• Flexibility & Adaptability: Weekly guidance to swap sessions for club runs or adjust as needed.


• Smartwatch Compatibility: Real-time tracking and feedback ensure precision in every workout.

Who Is This Plan For?

• Intermediate Runners: Designed for runners with some experience and able to run for 45 minutes who are looking to improve performance.


• PB Chasers: Perfect for those aiming to achieve their fastest 10K yet.


• Time-Conscious Runners: Ideal for athletes seeking effective training that fits into a busy schedule.

What You Get

• 10 weeks of detailed training, designed for efficiency and impact.


• 4 sessions per week, including endurance, speed, and race-specific workouts.


• 1 Strength session per week focused on your stability, mobility and strength.


• Email support whenever you need help or motivation.

Your Journey Starts Here

This plan isn’t just about running a 10K; it’s about refining your skills, boosting your confidence, and reaching your next level. Every session has a purpose, and every step brings you closer to your personal best.