Browse More Plans

10K Training Plan - Level 7

Browse More Plans

10K Training Plan - Level 7


Matt Fitzgerald

All plans by this Coach


12 Weeks

Plan Description

The Cutting-Edge Runner 10K Training Plan, Level 7, is recommended for runners who want to complete a successful 10K race in 9 to 12 weeks and whose current fitness level allows them to run about 6 times per week, 40 to 60 minutes per run. You should also have recent experience with high-intensity workouts such as speed intervals and tempo runs before starting this plan.

The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.

The workout schedule includes 6 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 4 hours and 5 minutes of running and builds up to 5 hours and 14 minutes.

All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. Learn more about the PZI system here: The PZI table that you will use to determine your zones based on a race race or time-trial performance is attached to the first workout in the plan itself.

Key workouts in this plan include the following:

Foundation Runs: Steady runs of 40 to 55 minutes done mainly at Moderate Aerobic pace (Pace Zone 3)

Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)

Long Runs: Steady runs of 1:00 to 1:45 done mainly at Moderate Aerobic pace

Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)

Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)

Short Intervals (2): Runs featuring 60- to 90-second intervals at Speed pace (Pace Zone 10) separated by longer, 3-minute jogging recoveries

Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)

Mixed Intervals: Runs featuring a mix of short and long intervals run in a variety of Pace Zones.

Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)

Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down

Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
04:27:00 01:45:00
Strength x2
00:38:00 00:20:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
04:27:00 01:45:00
00:38:00 00:20:00
Day Off
—— ——

Training Load By Week

Matt Fitzgerald

80/20 Endurance

I offer three tiers of coaching service to endurance athletes:

*Readymade training plans for runners, triathletes ultrarunners, and obstacle course racers of all levels. $19.95 to $84.95.

* Custom training plans. Simply fill out a questionnaire, submit it to me, and I will build you a unique training plan from scratch, fully individualized to your needs. $15/week for runners, $20/week for triathletes.

* One-one-one coaching. $400/month for runners, $500/month for triathletes.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
| Premium

24% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$94.99 USD for the first year, billed yearly.

$29.95 - Buy Now