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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Contact us: coaches@rapidsnailracing.com

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