This version of the plan includes both HR, pace and RPE guidance for runners using metric units.
This 8-week plan is designed to prepare intermediate runners for any 10 K race. It combines aerobic endurance, threshold development, and race-specific speed work.
Sessions are prescribed by pace, heart rate and RPE so the plan can adapt to different fitness levels and monitoring preferences.
Expect 4–5 runs per week, plus optional strength and mobility sessions. Each week builds progressively toward your goal race, ending with a taper and final race simulation.
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This plan can start on any Monday. Simply apply it to your calendar and shift the dates to match your race timeline
Triathlon coach specializing in high-performance and endurance sports. Team Manager of the Spanish Age-Group Team and High-Performance Technical Staff member at international competitions with the Spanish Triathlon Federation (FETRI). Experience coaching elite, age-group and developing athletes through individualized planning, race analysis and data-driven performance management.