The 10K Speed Build plan is designed for runners who can already complete a 5K and are ready to build toward a stronger 10K. The plan develops easy aerobic volume, hill strength, threshold control, and short speed work without turning every session into a race. This is a great next step after a 5K progression or 5K speed-focused plan.
This plan is suitable for athletes who:
• Can run 5K continuously or complete 30-40 minutes of easy running.
• Want to move up to 10K while still developing speed and better pacing.
• Can train 4 days per week and handle gradual progression.
• Pace based workouts with RPE guidance
What is included:
• 12 weeks of progressive run training.
• Weekly briefing notes for athlete guidance.
• Easy runs, strides, hill repeats, threshold intervals, speed intervals, and long-run progression.
• RPE guidance for every workout.
• Notes for sport watch users completing a threshold run test.
To complete this plan, you will need:
• Running shoes in good condition.
• A safe flat route for intervals and a moderate hill for hill repeat sessions.
• Optional sport watch or heart-rate monitor.
• Optional strength/mobility equipment such as bands, light dumbbells, or body-weight space.
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Our triathlon coaching is designed to take you from where you are now to where you want to be—fitter, faster, and ready for race day. You’ll get a fully customized training plan built around your goals, fitness level, and schedule, covering swim, bike, and run, plus strength, nutrition, and recovery guidance. We track your progress closely with regular check-ins, performance reviews, and plan adjustments so you’re always moving forward.