Ready to Take Your 10K to the Next Level?

This plan will help you improve your performance, sharpen your running skills, and achieve a new personal best.

The Benefits for You

• Run Your Best 10K: Build on your current fitness to cross the finish line stronger and faster.


• Boost Endurance & Speed: Improve stamina and pacing with structured, progressive training.


• Prepare with Confidence: Arrive at race day feeling ready to excel.

Targets of the Plan

• Achieve a faster 10K time with targeted, structured training.


• Boost speed, stamina, and race-day performance.


• Feel confident and ready to excel on race day.

Structured Progression

This plan uses one continuous 6-week progression, focusing on improving your lactate threshold through consistent tempo runs, intervals, and endurance sessions. The intensity and volume gradually increase over the weeks to help you peak at the right time for your 10K.

Throughout the plan, you will focus on maintaining efforts at or slightly above your race pace, with longer endurance runs to build aerobic fitness. Recovery between key sessions is vital to ensure your body can adapt and improve.

Key Features

• Performance-Focused: Sessions designed to enhance endurance, pacing, and race-day readiness.


• Time-Efficient: With 4 runs per week, this plan balances effective training with your busy schedule.


• Flexibility & Adaptability: Weekly guidance to swap sessions for club runs or adjust as needed.


• Smartwatch Compatibility: Real-time tracking and feedback ensure precision in every workout.

Who Is This Plan For?

• Intermediate Runners: Designed for runners with some experience and able to run for 45 minutes who are looking to improve performance.


• PB Chasers: Perfect for those aiming to achieve their fastest 10K yet.


• Time-Conscious Runners: Ideal for athletes seeking effective training that fits into a busy schedule.

What You Get

• 6 weeks of detailed training, designed for efficiency and impact.


• 4 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 running a 10K; it’s about refining your skills, boosting your confidence, and reaching your next level. Every session has a purpose, and every step brings you closer to your personal best.