10 Week - 10km PB Plan - Beginner | Highly Efficient | Free Coach Support | HR Based
10 Week - 10km PB Plan - Beginner | Highly Efficient | Free Coach Support | HR Based
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
10 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Ready to Take on Your 10K?
This plan is your path to confidently completing your 10K race, improving your running, and reaching new milestones.
The Benefits for You
- Complete Your 10K with Confidence:: Progressively build stamina and the confidence that you will run down the finish line.
- Increase Endurance Build your running capacity with steady, manageable improvements.
- Prepare with Purpose: Enter race day feeling ready and proud of your journey.
Targets of the Plan
- Complete your first 10K feeling strong and accomplished.
- Build endurance and pacing to tackle race day with confidence.
- Gradually improve your speed and stamina with structured training.
Structured Progression
- Weeks 1-4: Base endurance and pace familiarity with easy runs and one weekly interval session.
- Weeks 5-8: Speed development and endurance growth with faster runs and short intervals.
- Weeks 9-10: Tapering and race readiness by reducing intensity and focusing on maintaining fitness.
Key Features
- Focused Training: Each session is designed to improve endurance, pacing, and race-day preparation.
- Time-Efficient: With just 3 runs per week, this plan fits easily into your lifestyle.
- Flexibility & Adaptability: Guidance to swap sessions for club runs or adapt training to your schedule.
- Smartwatch Compatibility: Easy tracking and real-time feedback for every workout.
Who Is This Plan For?
- Newer and First-Time 10K Runners: Athletes ready to take their training to the next level and are currently able to run for 30 minutes.
- PB Chasers: Those aiming to run their fastest 10K ever.
- Time-Restricted Runners: Looking for structure, progression, and results with maximum time efficiency.
What You Get
- 10 weeks of detailed training, designed for efficiency and impact.
- 3 sessions per week, including endurance, speed, and race-specific workouts.
- Email support whenever you need help or motivation.
Check out our other 10K Training Plans Here
Your Journey Starts Here
This plan isn’t just about completing a 10K—it’s about building your confidence and unlocking your potential. Every run counts, every session is designed to help you progress, and your personal best is within reach.
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.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
01:40:00 | 01:16:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:40:00 | 01:16:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- 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.
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$114.74 USD for the first year, billed yearly.