Description

This 12-week 10 km training plan is designed for runners who want to build endurance, improve pacing, and enhance overall running performance through structured and progressive training. The program places a strong emphasis on consistency, aerobic development, and gradual progression to support sustainable improvement and confident race-day performance.

Four training levels are available, allowing you to choose the level that best matches your current fitness, running routine, and performance goals.

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.

What the training plan includes:
– Strength training
– 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