Description

Want to improve your 10K time or prepare for your next 10 km race? This 12-week 10K training plan helps you build endurance, develop your running speed, and improve your pacing so you can approach race day feeling prepared and confident.

With structured, progressive training, you’ll develop your aerobic fitness, build consistency, and work towards stronger running performance. Whether your goal is to complete your first 10K or achieve a new personal best, the plan gives you a clear structure to follow as you progress towards your goal.

Choose from four training levels to find the plan that best matches your current fitness, running experience, and performance goals. Find your level, follow your training plan, and take the next step towards a stronger 10K.

LEVEL 1: 

– Target: Complete 10 km comfortably and build endurance at an individual pace.
– Typically supports: Runners finishing in over 60 minutes.
– Training: 3–4 runs per week
– Weekly volume*: ~24→34 km OR ~3→4.5 hours
– Longest run: ≥11 km OR ~75–90 min

LEVEL 2:  
– Target: Develop endurance and pacing to achieve a stronger performance.
– Typically supports: Runners aiming for 50–60 minutes, but results vary by individual fitness.
– Training: 4 runs per week
– Weekly volume*: ~28→40 km OR ~3.5→5 hours
– Longest run: ≥12 km OR ~75–90 min

LEVEL 3: 
– Target: Improve speed endurance and race pacing.
– Typically supports: Runners aiming for 45–50 minutes, but results vary by individual fitness.
– Training: 4–5 runs per week
– Weekly volume*: ~40→55 km OR ~4.5→6 hours
– Longest run: ≥14 km OR 80–95 min

LEVEL 4: 
– Target: Maximise aerobic capacity and efficiency for competitive performance.
– Typically supports: Runners aiming for 40–45 minutes, but results vary by individual fitness.
– Training: 5–6 runs per week
– Weekly volume*: ~55→70 km OR ~5.5→7 hours
– Longest run: ≥16 km OR 80–95 min

*Please note: The total weekly distance and training time depend on your individual running pace, and the amount you choose to do time- or distance-based exercise options during the week. Some levels include double training days (running + strength).

What the training plan includes:
– 1-2 speed training sessions a week (depending on the level)
– Strength training (home and gym)
– Distance-based and time-based training options for flexibility
– Effort-based training instructions using RPE
– Pace calculation guidance (kilometres and miles)
– Heart rate guidance for different training intensities
– Hydration and energy intake guidance
– Warm-up guidance
– Race day tips and pacing strategies