kovaaWeekly hours, beginner12 weeks
Lighter bars are recovery weeks. Peak week 2.9 h.
10 km
10K training plan
A 12-week plan for a 10K. If you're intermediate, expect 3–5 hours a week.
Updated
12weeks
2–3hours a week
4sessions a week
The phases
| Phase | Weeks | Focus |
|---|---|---|
| Base | Weeks 1–5 | Easy miles, hills and strides, plus strength to keep you running. Most runs are at a pace you could chat at. |
| Build | Weeks 6–10 | Threshold and race-pace work, and a long run that grows a little at a time. |
| Peak | Week 11 | Your longest runs and most race-specific sessions. |
| Race | Week 12 | A few short openers, then race day. |
Key workouts
Run
Long Run
Builds most of your endurance with steady time on your feet.
| 01 | Ease InZ1 | 10:00 |
| 02 | Long RunZ2 | 65:00 |
| 03 | Cool DownZ1 | 5:00 |
Start slower than feels right; the first 20 minutes set the day.
Run
Threshold Intervals
Builds the pace you can hold for an hour.
| 01 | Warm UpZ2 | 15:00 |
| 02 | StridesZ5 | 4 × 20s |
| 03 | ThresholdZ4 | 3 × 8:00 |
| 04 | Cool DownZ1 | 10:00 |
Settle into pace by minute 2 of each rep; don't chase the first 30 seconds.
Run
Race-Pace Run
Locks in the rhythm you'll race at.
| 01 | Warm UpZ2 | 15:00 |
| 02 | StridesZ5 | 4 × 20s |
| 03 | Race PaceZ4 | 3 × 8:00 |
| 04 | Cool DownZ1 | 10:00 |
Find race pace quickly and stay there.
12weeks
3–5hours a week
6sessions a week
Weekly hours, intermediate12 weeks
Lighter bars are recovery weeks. Peak week 4.5 h.
The phases
| Phase | Weeks | Focus |
|---|---|---|
| Base | Weeks 1–5 | Easy miles, hills and strides, plus strength to keep you running. Most runs are at a pace you could chat at. |
| Build | Weeks 6–10 | Threshold and race-pace work, and a long run that grows a little at a time. |
| Peak | Week 11 | Your longest runs and most race-specific sessions. |
| Race | Week 12 | A few short openers, then race day. |
Key workouts
Run
VO2 Max Intervals
Raises your top-end fitness so race pace feels easier.
| 01 | Warm UpZ2 | 15:00 |
| 02 | StridesZ5 | 4 × 20s |
| 03 | VO2Z5 | 5 × 3:00 |
| 04 | Cool DownZ1 | 10:00 |
Hard but repeatable: 5K-to-3K effort.
Run
Long Run
Builds most of your endurance with steady time on your feet.
| 01 | Ease InZ1 | 10:00 |
| 02 | Long RunZ2 | 65:00 |
| 03 | Cool DownZ1 | 5:00 |
Start slower than feels right; the first 20 minutes set the day.
Run
Threshold Intervals
Builds the pace you can hold for an hour.
| 01 | Warm UpZ2 | 15:00 |
| 02 | StridesZ5 | 4 × 20s |
| 03 | ThresholdZ4 | 3 × 8:00 |
| 04 | Cool DownZ1 | 10:00 |
Settle into pace by minute 2 of each rep; don't chase the first 30 seconds.
12weeks
5–7hours a week
7sessions a week
Weekly hours, advanced12 weeks
Lighter bars are recovery weeks. Peak week 6.5 h.
The phases
| Phase | Weeks | Focus |
|---|---|---|
| Base | Weeks 1–5 | Easy miles, hills and strides, plus strength to keep you running. Most runs are at a pace you could chat at. |
| Build | Weeks 6–10 | Threshold and race-pace work, and a long run that grows a little at a time. |
| Peak | Week 11 | Your longest runs and most race-specific sessions. |
| Race | Week 12 | A few short openers, then race day. |
Key workouts
Run
VO2 Max Intervals
Raises your top-end fitness so race pace feels easier.
| 01 | Warm UpZ2 | 15:00 |
| 02 | StridesZ5 | 4 × 20s |
| 03 | VO2Z5 | 5 × 3:00 |
| 04 | Cool DownZ1 | 10:00 |
Hard but repeatable: 5K-to-3K effort.
Run
Long Run
Builds most of your endurance with steady time on your feet.
| 01 | Ease InZ1 | 10:00 |
| 02 | Long RunZ2 | 65:00 |
| 03 | Cool DownZ1 | 5:00 |
Start slower than feels right; the first 20 minutes set the day.
Run
Threshold Intervals
Builds the pace you can hold for an hour.
| 01 | Warm UpZ2 | 15:00 |
| 02 | StridesZ5 | 4 × 20s |
| 03 | ThresholdZ4 | 3 × 8:00 |
| 04 | Cool DownZ1 | 10:00 |
Settle into pace by minute 2 of each rep; don't chase the first 30 seconds.
Your own plan will look different.
The app builds yours from your race date, your week and your thresholds, and sends each session to your Apple Watch.
When your week doesn't go to plan.
- A short night or a low HRVThe hard session becomes an easy one and moves later.
- A missed sessionKey sessions move. Easy ones are dropped.
- Sick, injured or travelingkovaa rebuilds the next few days, then eases you back in.
- You get fasterkovaa suggests new targets after a test or race.
Questions
How many weeks do I need to train for a 10K?
kovaa aims for 10–12 weeks for a 10K; the examples here are 12. With fewer weeks, it keeps the taper and cuts the base phase the most.
How many hours a week does 10K training take?
Beginner: about 2–3 hours a week. Intermediate: about 3–5 hours a week. Advanced: about 5–7 hours a week. Every third or fourth week is a lighter recovery week, and kovaa never plans more than the days and time you say you have.
Is strength training included?
Yes. Short strength and mobility sessions are part of the plan, usually once or twice a week, to keep you running through the build.
What happens if I miss a session?
kovaa rebuilds the rest of the week. Key sessions get moved, easier ones get dropped, it won't stack two sessions on one day, and the week's load stays within safe limits. Small changes happen on their own. Bigger ones show up as a suggestion you can accept or skip.
Is this the plan I would get in the app?
Yes, it's the same engine. Yours is built around your race date, the days and hours you have, your thresholds (threshold pace and threshold heart rate) and any injuries, then adjusted every morning from your sleep, HRV and resting heart rate.