Running plan
10K Build
A focused block for your next 10K goal
The progression
A clear path toward your goal.
A twelve-week 10K progression that balances purposeful workouts, recovery, and the training rhythm that works for you.
- 01Weeks 1-4Phase 1
Base Building
Aerobic Foundation
- 02Weeks 5-8Phase 2
Development
Speed & Strength
- 03Weeks 9-10Phase 3
Peak
Race Preparation
- 04Weeks 11-12Phase 4
Taper
Recovery & Race
A week in view
A week that works with your life.
A quality session, purposeful easy running, and a long effort each have a place.
Development
A build-week rhythm
Threshold work
Find a controlled hard effort
Easy volume
Absorb the quality work
Long aerobic run
Build the engine behind your pace
How kovaa works
A plan you can actually keep.
A week that starts with your reality
Set the days you can train, then see a weekly rhythm that makes room for the key work, easier days, and recovery that supports it.
Move a session without guessing what breaks
When your week shifts, reschedule with the training block still in view—so a missed Tuesday does not become a lost week.
The right detail for today’s work
Open a session and see its focus, structure, and place in the week before you start—not a dashboard full of data you do not need.
Make 10K Build your next block.
See what to do today, keep the rest of the week in view, and make changes without losing the thread of your training.
Coming soon to theApp Store