10-Week 10K Training Plan with Coach Alicia
Smart, supportive, and sustainable training—designed with real life in mind.

This 10-week 10K program is built for runners who want structure, support, and results without sacrificing balance. Whether you're stepping up from a 5K, returning after some time off, or chasing a personal best, this plan meets you where you are and builds you up.

With a peak training week of around 4.5 to 6 hours, it fits into busy lives while still delivering meaningful progress through quality workouts, intentional recovery, and strategic progression. It includes 4 running days per week, with optional cross-training or rest days depending on your needs.

Who it’s for:

Runners with a base of 3–4 weeks of consistent running (or walk/run)

Anyone training for a 10K who wants to improve endurance, confidence, and performance

Moms, working professionals, or busy individuals who value efficiency and a coach’s guidance

Athletes who enjoy a mix of science-backed training and motivational coaching

What’s included:
✅ Weekly endurance runs, intervals, and recovery sessions following the 80/20 method
✅ Optional strength and cross-training workouts
✅ Clear Zone 2 guidance using pace, heart rate, or perceived effort
✅ Coaching videos from Coach Alicia to preview the week, educate on training principles, and keep you motivated
✅ Audio-coached workouts to guide pacing and effort in real time (optional but available)
✅ Emphasis on recovery, mindset, and building fitness without burnout

By the end of this plan, you’ll not only be ready to run your 10K with confidence, you’ll understand your body better, feel stronger in your training choices, and hopefully have a little more fun along the way.