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Training plans

Running

10K Build

A focused block for your next 10K goal

Plan details

Starting point
Running consistently three days per week
Duration
12 weeks
Weekly time
About 4-6 hours
Weekly rhythm
4-5 runs

The progression

Four phases. One steady build.

  1. 01

    Weeks 1-4

    Base Building

    Aerobic Foundation

  2. 02

    Weeks 5-8

    Development

    Speed & Strength

  3. 03

    Weeks 9-10

    Peak

    Race Preparation

  4. 04

    Weeks 11-12

    Taper

    Recovery & Race

Sample sessions

Inside a training week.

A representative week of training, recovery, and rhythm.

Development

A build-week rhythm

Not a complete week
MON

Rest day

Recover and make room for the next session

TUE

Threshold work

Find a controlled hard effort

3 x 8 min thresholdRun
WED

Rest day

Recover and make room for the next session

THU

Easy volume

Absorb the quality work

45 min easyRun
FRI

Rest day

Recover and make room for the next session

SAT

Easy run with strides

Keep the legs responsive without adding fatigue

35 min + 4 stridesRun
SUN

Long aerobic run

Build the engine behind your pace

80 min aerobicRun
Two runners overlooking the coast after a training session

Your 10K Build plan starts here.

Train with a clear path from your first session to race day.

Coming soon to theApp Store