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Build a 10K plan around the running you do now

A 10K asks you to hold a purposeful pace for longer than a short repetition. The plan needs enough easy running to support that work, as well as sessions you can recover from.

How the 10k template starts

The default 10K block lasts ten weeks. You choose the race date, weekly distance and days available. The template moves through base, build and race-specific work before reducing work in race week.

What the training weeks contain

Intervals and sustained work develop through the block. Training paces use current fitness; the goal pace describes your target for race day. Moving the target faster does not instantly make every workout faster.

A long run gives the week an aerobic anchor. Its length follows your current volume and recent longest run, with recovery weeks interrupting the build. Running farther than 10 km in training is possible when the rest of your training supports it.

Before you add the plan

Look at where the demanding sessions land in your real week. Choose preferred workout days and leave room between them for recovery rather than fitting every hard run into the weekend.

Choose the days you can repeat consistently and use your current fitness for training paces. Templates are editable: move or change sessions when the plan no longer fits what you can do.

  • Enter current weekly distance and recent fitness honestly.
  • Choose the race date, training days and preferred long-run day.
  • Check the proposed weeks before adding them to your calendar.

Follow the plan alongside your actual runs

Try the planner for free, or create an account to save your training across devices. Connect Strava in Settings → Integrations to bring completed activities into the same log.

A template provides a starting structure, not a guaranteed finish time. Review planned and completed work as the weeks pass and adapt the schedule when your circumstances change.

Keep the plan and the run together

Use the free training log and planner. Create an account to save your running across devices, then connect Strava from Settings → Integrations.

Create a free account Try the training planner