GOPEAKS • 10K RUN
Train with direction. Finish your 10K with confidence.
8 WEEKS · 4 RUNS/WEEK · ENGLISH · 32 STRUCTURED SESSIONS
Build endurance, develop threshold effort and practise pacing with one main quality session per week, balanced by easy running and recovery.
Is this plan for you?
For runners already training 3–4 times per week for at least 6–8 weeks, covering approximately 15–25 km/week and able to run easily for 45–60 minutes continuously. You can schedule four runs weekly and want a clear route to preparing for or improving your 10K. This is for an existing running foundation; it is not a start-from-zero programme and no finish time is guaranteed.
What you receive
- 32 structured runs: 31 time-based sessions and one race covering exactly 10,000 m, with steps in Workout Builder.
- Easy and long runs; tempo 3 x 5 min; threshold 3 x 6 and 3 x 8 min; short VO2 efforts 5 x 2 min, with clear recoveries.
- 12 guidance notes: eight weekly priorities, setup, threshold/IF/TSS explanation, schedule adjustments and race checklist.
- Recovery in week 4, reduced volume in week 7 and race preparation in week 8. Long runs peak at 80 minutes, with options to reduce training when fatigued.
Your time commitment
Weeks 1–7: 2h10 to 3h20 per week.
Week 8: 65 minutes of short runs plus the 10K race; race duration varies by athlete.
Run Tuesday, Thursday, Saturday and Sunday. Other days are rest or optional gentle movement.
How to start
- Align Sunday of week 8 with race day.
- Read START HERE and set your current Run Pace Threshold in TrainingPeaks.
- Review each workout’s steps and full description. Sync to a compatible device if available; check support before your first session.
- Record RPE, muscle soreness and sleep. In heat, humidity, hills or fatigue, prioritise effort and follow the adjustment guidance.
% Threshold Pace refers to threshold speed; do not multiply it by min/km pace. IF/TSS estimates depend on structure and your personal threshold; they are not scores to achieve. No generic duration, IF or TSS is assigned to race day.
Equipment and support
Familiar running shoes, a watch/GPS if available, a safe route and fluids suited to conditions. This $29 self-guided English plan excludes TrainingPeaks Premium, individual nutrition advice and one-to-one monitoring or adjustments.
Coach Dieu Xuan Trung · Gopeaks Coaching
Help choosing, applying or using your plan: hello@gopeaks.coach · +84 866 036 099.
Your next running goal
After recovery, and once you meet its starting requirements, compare the Half Marathon 12-week English plan. Prefer Vietnamese? Choose the Vietnamese 10K edition. Use one main running plan at a time.
Gopeaks in Vietnam
Based in Ho Chi Minh City, Gopeaks also offers individual online coaching when your schedule needs personal adjustments. Explore Gopeaks Academy for endurance education. These services are separate; website resources are mainly in Vietnamese.