A practical 10-week plan to take you from steady running to completing a 10K with confidence.
This plan is for runners who have already made a start and now want to build the endurance needed for a 10K. It progresses steadily through easy running, controlled efforts and longer sessions, without turning the process into a complicated project.
The focus is on consistency. You will build your fitness a week at a time, with enough recovery to absorb the training and arrive at the start line feeling prepared.
Written in the way we coach at TCC Endurance: practical, progressive and built around real life. Do the work you can repeat, then let it add up.
Plan at a glance
- 10 weeks
- 1-2.5 hours of training per week
- Progressive running sessions for a first or returning 10K
- Clear weekly focus and recovery
- Easy to fit around a busy schedule
For more information or any questions before choosing a plan, email info@tccendurance.com.
UK-based university Sport Science lecturer and exercise physiologist, and founder of TCC Endurance. Sports Science graduate with an MRes in Exercise Physiology. Level 3 British Triathlon coach and TrainingPeaks Level 2 certified. I take a research-led, data-driven approach to 70.3 and Ironman prep, turning physiology into practical training that fits real life. 20+ years coaching and mentoring coaches.