This plan is ideal for runners who are looking to finish their first 10k or improve their 10k race time, the plan incorporates a race at the end of the 12th week if the athlete is planning to race. This plan incorporates rest days, strength training, cross training, walking and running. It is a guide to help an athlete complete or improve their race time and have the ability to set a personal record. It incorporates easy shorter runs, long runs, intervals and cross training, in addition to strength training. This is a great plan for a runner who has completed a 5k or 10k race already and has some running and possibly racing under their belt. It has a variety of training to keep the athlete motivated.

This plan is well-balanced to support the athlete in setting a new personal record and/or improve their overall fitness and reach their fitness goals.

This plan is heart rate based. It is great for improving overall fitness, improving strength and cardiovascular fitness.