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10km run training plan- 12 weeks

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10km run training plan- 12 weeks


Ben Capper

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12 Weeks

Plan Description

Welcome to the my 10km training plan ;-)

The training sessions can be very challenging and tough physically and mentally. The plan is designed to push you to reach your ultimate performance. When it says 'Zone 5'.... it means zone 5, tough, horrible and painful and when it says 'Zone 2' it means easy, relaxed, I want you to feel better at the end than at the beginning.
Too many people are training their hard not hard enough and their easy too hard. This plan is designed to change all that and push your limits, so when you have your 'easy' runs, you will want them to be easy ;-)

Recovery weeks are just that!!!! Recover and relax, enjoy not having structured sessions to follow, go out with friends or family and sleep in... no early morning sessions if possible and get your early nights and enjoy the weekends ;-)

I have also been kind enough to add some amazing valuable strength and conditioning workouts, the key to your success.
Please make sure you check with an instructor that your form/technique is perfect. Should you have any questions please speak with myself or an instructor to help you.
The sun Salutations are also a nice added bonus to your training plan. These should really be done daily but at least 2-3 x per week will be a good compromise.

I am happy to help with any questions so please email
Coaching is also available if you feel you would benefit from this.

Have fun, enjoy, train hard and be awesome ;-)

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
02:12:00 01:15:00
Strength x2
01:17:00 00:45:00
Other x2
00:21:00 00:10:00
Workouts Per Week Weekly Average Longest Workout
02:12:00 01:15:00
01:17:00 00:45:00
00:21:00 00:10:00

Training Load By Week

This plan works best with the following fitness devices:

Ben Capper

Capper Coaching

Hi, my name is Ben Capper
I have been coaching for 20 years and have helped many athletes over the world achieve their goals and make their dreams reality. From their first 5k to their 5th Ironman and beyond.
I still compete myself and have recently qualified for the Ironman 70.3 World Championships 2022.

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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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.

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