10K training
A 12-week 10K training plan for improving runners.
Twelve weeks is comfortably enough to build a strong 10K. The plan adds threshold and long run progression while keeping the rest easy.
Phase 1: Base (weeks 1–4)
Easy mileage, one tempo run, one long run. Establish the rhythm before adding sharper work.
Phase 2: Threshold (weeks 5–9)
Tempo runs progress in volume. Long runs reach 14–16 km. One cutback week per phase.
Phase 3: Sharpen and taper (weeks 10–12)
Faster intervals replace tempo, mileage trims, and race week is short and snappy.