Training plan
A 10-week 10K training plan with week-by-week structure, workouts, adaptation rules, and built-in pace and race-time tools. Variations are included on one page.
Updated Oct 17, 2026
You can run 30 minutes comfortably 3–4×/week. Use the weekly load as a range, not a target to squeeze into fewer days.
This is general training information, not medical advice.
Week by week
Open a phase to see its sessions. In the final week, the race replaces the long session; any load range covers pre-race training only.
Build consistency and mechanics; keep easy days easy.
Opens with: 50 min long run (easy + relaxed strides)
Week
1
Weekly load guide: 23–35 km
Week
2
Weekly load guide: 24–37 km
Week
3
Weekly load guide: 25–38 km
Reduce weekly load and absorb the previous block. Keep any faster work brief and controlled.
Opens with: 57 min long run (easy; finish steady when recovered) · 1 cutback week
Week
4
Weekly load guide: 20–31 km
Week
5
Weekly load guide: 27–41 km
Week
6
Weekly load guide: 28–42 km
Week
7
Weekly load guide: 29–44 km
Reduce weekly load and absorb the previous block. Keep any faster work brief and controlled.
Opens with: 1h 16m long run (easy; add controlled steady blocks) · 1 cutback week
Week
8
Weekly load guide: 23–35 km
Week
9
Weekly load guide: 31–47 km
Race week: arrive rested. Any load range covers pre-race training only, excluding the race.
Opens with: The race replaces the long run. Keep other runs short, easy and familiar.
Week
10
Weekly load guide: 16–23 km
Weekly schedule
Choose a frequency you already tolerate. Fewer training days means less total work, not longer or harder sessions to reach the same weekly total.
4 days/week · Beginner
5 days/week · Intermediate
6 days/week · Advanced
Adjust the plan
Open the situation that matches your week. Do not cram missed work into the next few days.
Workout guide
Use this as a reference when a workout name appears in your week. You do not need to read every entry before starting.
Why: Build volume without accumulating fatigue.
Do: 25–55 min at conversational effort. If you can’t talk in full sentences, it’s too hard.
Why: Improve mechanics and economy without a heavy metabolic cost.
Do: After an easy run: 6–10 × 15–20 sec fast-but-relaxed, full walk/jog recovery.
Why: Raise sustainable pace and teach controlled discomfort.
Do: 2–4 × 8–12 min at ‘comfortably hard’ with 2–3 min easy between.
Why: Improve speed and economy without turning every session into a test.
Do: 5–8 × 3 min hard with 2–3 min easy; finish with form, not desperation.
Why: Practice race-specific rhythm and pacing discipline.
Do: 5–8 × 1K at controlled 10K effort with 2–3 min easy; finish feeling like you could do one more rep.
Why: Build durability and the aerobic base that supports faster running.
Do: Mostly easy. When stable: finish the last 10–20 min steady (not a race). Add strides occasionally.
Why: Support durability and running economy with minimal interference.
Do: 2×/week, 20–35 min: hips, calves, hamstrings, trunk. Leave 1–2 reps in the tank.
More guidance
Open this for day-of-week examples, run/walk options, goal-specific notes, and useful links.
Pick a days/week variant you can repeat without drama. Keep easy runs truly easy so you can execute the workout and long run consistently.
Glossary (useful concepts):
Tools
Check pacing, fueling or timing with the tools relevant to this plan.
Why this structure
Adaptive AI coach for iPhone
Your adaptive AI coach reviews completed work and adjusts upcoming sessions after missed training, poor sleep, unusual fatigue, or a disrupted week.
For many runners with a base, yes. If you’re building durability from low volume, extend the timeline and keep intensity conservative.
A good default is one quality workout plus one long-run focus. If you add a second quality session, keep it short and only when recovery is stable.
Yes. Long runs build durability and aerobic capacity, which makes your speedwork more effective and your racing more repeatable.
Easy means conversational. If you can’t talk in full sentences, slow down or add walk breaks. Easy days are what make workouts possible.
Don’t cram. Keep the next session easy, protect the long run, and resume structure when your legs feel normal again.
Two short strength sessions per week can support durability. Keep them consistent and avoid soreness before key runs.
Compare 10K plan lengths by current frequency, long-run readiness and schedule, with practical missed-week rules.
Open guideConvert distance and time into pace per kilometre or mile and generate a splits table for workouts and race planning.
Open guideEstimate an equivalent race-time range from a recent performance, then adjust for distance gap, terrain, weather and training specificity.
Open guideCalculator
Enter distance and finish time. Get pace per km/mile and a simple splits table.
Same unit as distance.
Pace / km
Pace / mile
Total time
| Split | Distance (km) | Elapsed |
|---|---|---|
| 1 | 1 | 5:00 |
| 2 | 2 | 10:00 |
| 3 | 3 | 15:00 |
| 4 | 4 | 20:00 |
| 5 | 5 | 25:00 |
| 6 | 6 | 30:00 |
| 7 | 7 | 35:00 |
| 8 | 8 | 40:00 |
| 9 | 9 | 45:00 |
| 10 | 10 | 50:00 |
Assumptions: steady pacing; no terrain/wind adjustments. Use this to plan, then calibrate by effort in real conditions.
Calculator
Start with one recent performance, then estimate equivalent 5K / 10K / half marathon / marathon times. Useful for goal-setting and workout planning.
Default 1.06. Higher = more slowdown as distance increases.
Known result
Predicted half
A good checkpoint for endurance readiness.
Predicted marathon
Assumes you train the endurance + fueling required.
| Distance | Predicted time | Pace / km | Pace / mile |
|---|---|---|---|
| 5K | 23:59 | 4:48 | 7:43 |
| 10K | 50:00 | 5:00 | 8:03 |
| Half marathon | 1:50:19 | 5:14 | 8:25 |
| Marathon | 3:50:01 | 5:27 | 8:46 |
This is a simplified model. It does not account for heat, hills, fueling, or whether you’ve trained the durability needed for longer races. Use it for planning — then execute by effort.