Back to Plans Hybrid Fitness

10-Week Programme

10K
TRAINING
PLAN.

The 10K is where running gets serious. Long enough to require real endurance, short enough to race at a strong pace. This 10-week plan bridges the gap between 5K and half marathon.

You should be able to run 5K comfortably before starting. If not, complete the 5K plan first. This plan introduces tempo running and builds weekly mileage to 20+ miles.

🏃 Base Miles
Easy running builds the aerobic engine. 80% of all runs should feel comfortable.
⏱️ Tempo Runs
Comfortably hard efforts raise your lactate threshold and race pace.
📏 Long Run
Weekly long run peaks at 8 miles. Builds endurance and mental toughness.
🔁 4× Per Week
Four sessions per week. One quality session, three easy.
WeekTue — EasyThu — QualitySat — EasySun — Long
01Settle in3 mi easy4 mi easy + 4 strides3 mi easy4 mi easy
02Intro tempo3 mi easy1 mi warm + 15 min tempo + 1 mi cool3 mi easy5 mi easy
03Building4 mi easy1 mi warm + 20 min tempo + 1 mi cool3 mi easy6 mi easy
04Intervals4 mi easy6×400m hard, 90s rest3 mi easy6 mi easy
05Recovery3 mi easy4 mi easyRest5 mi easy
💡 Tempo pace should feel "comfortably hard" — you can say 3-4 words but not hold a conversation. It's about a 7/10 effort.
WeekTue — EasyThu — QualitySat — EasySun — Long
06Stepping up4 mi easy1 mi warm + 25 min tempo + cool4 mi easy7 mi easy
07800m repeats4 mi easy5×800m hard, 2 min rest4 mi easy8 mi easy
08Peak week4 mi easy1 mi warm + 30 min tempo + cool4 mi easy8 mi easy
09Taper3 mi easy4 mi with strides3 mi easy5 mi easy
10Race week 🎉3 mi easy2 mi easy + stridesRest🏁 RACE DAY — 10K!
💡 10K race strategy: split the race into thirds. First 3K — controlled and easy. Middle 4K — your target pace. Final 3K — give everything you have left. Negative splits win races.