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10-K Training Program: The Three Quality Runs

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Charles Kyle

All plans by this Coach


8 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

A faster 10-k Running Program

written by Chuck Kyle master coach with KyleCoaching

Heart Rate structured training plan

Plan overview

Designed for Beginner to Intermediate runners who use TrainingPeaks and Heart Rate Training, this training plan helps you increase your 10 pace

This plan lasts 8-weeks (weekday run workout averages about 45-minutes a session and weekends 1 to 2 hours), helping you build a solid threshold pace so you can begin training for your next event.

During the first week, we determine your training zones and "getting ready to train".  In the next 6-weeks, we teach your body to utilize oxygen as efficiently as possible. We build your aerobic engine.  We will utilize three works a week. One day doing intervals, preferably on a track or flat area, one day tempo run, and one long run. We are utilizing the run less but run faster philosophy  

When you look at the running workouts in TrainingPeaks, you have a choice to use the traditional or structured workout format.  Certain devices (Wahoo, Garmin, Zwift, and more) load the workouts automatically, allowing you to see the workout and your specific interval numbers directly on the device (structured format).

Need help loading your structured workouts to your device or smart trainer?
Click here to read instructions.

More plans
Chuck has written dozens of training plans for many different areas of cycling, running, and strength trainingClick here for a full list of his current plans by sports type.

Click here to view a list of frequently asked questions about our training plans. If you don't find your answer there, please text 703-952-3414 or email Coach Chuck.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
0:36 hrs 0:56 hrs
Workouts Per Week Weekly Average Longest Workout
0:36 hrs 0:56 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Charles Kyle, NPTI-CPT

KyleCoaching, LLC

Achieving success is a common goal, although the definition and its path are as varied as opinions of the best tire pressure to use during a muddy, wintery cyclocross race. While Feed Zone cookies may be a great recovery food after a race, a cookie cutter approach is something you will not experience with us.

Chuck combines lessons learned from years of racing with the most recent innovations in exercise science literature to craft training plans and programs that deliver measurable results.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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