Plan Overview
This 12-week plan is designed for intermediate-to-advanced runners aiming to achieve a personal best in the 10k. The plan focuses on building speed endurance through targeted interval (Q1) and tempo (Q2) workouts, supported by consistent mileage and a weekly long run.
This plan is ideal for runners with a consistent base of 25-30 miles per week, comfortable running 5-6 days. It incorporates a 3-week-build, 1-week-cutback cycle throughout the main training blocks, culminating in a 2-week taper to ensure you arrive at the start line sharp and ready to race.
Navigate this guide using the menu above. Start with the Plan Dashboard for key stats. Dive into The Full Plan for weekly details. Understand the Strength Training Philosophy, refer to the Plan Legend, and use the RPE Scale to guide your effort.
Plan Dashboard
Visualize the 12-week journey, understand the key metrics, and see how the mileage progresses towards race day.
Total Weekly Mileage Progression
The Full Plan
Explore the weekly schedule broken down into four focused phases. Use the tabs to navigate through the plan.
Phase 1: Foundation (Weeks 1-4)
Goal: Adapt to 6 days/week running. Introduce two quality (Q) workouts: Q1 focuses on shorter speed (Intervals), Q2 on stamina (Tempo). Build long run endurance.
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Total |
|---|---|---|---|---|---|---|---|---|
| Wk 1 | REST | Q1: 6 mi total: Incl. 6x400m @ 10k Pace (400m easy jog rec.) |
4 mi (R) | Q2: 6 mi total: Incl. 20min Tempo | STRENGTH: 30min (Build) | LR: 8 mi (EASY) | 3 mi (R) + 10min Core | 27 mi |
| Wk 2 | REST | Q1: 7 mi total: Incl. 8x400m @ 10k Pace (400m easy jog rec.) |
4 mi (R) | Q2: 7 mi total: Incl. 25min Tempo | STRENGTH: 30min (Build) | LR: 9 mi (EASY) | 3 mi (R) + 10min Core | 30 mi |
| Wk 3 | REST | Q1: 7 mi total: Incl. 10x400m @ 10k Pace (400m easy jog rec.) |
5 mi (R) | Q2: 8 mi total: Incl. 30min Tempo | STRENGTH: 30min (Build) | LR: 10 mi (EASY) | 3 mi (R) + 10min Core | 33 mi |
| Wk 4 (Cutback) |
REST | Q1: 5 mi total: Incl. 4x400m @ 10k Pace (400m easy jog rec.) |
4 mi (R) | Q2: 5 mi total: Incl. 15min Tempo | STRENGTH: 20min Light | LR: 8 mi (EASY) | 3 mi (R) + 10min Core | 25 mi |
Strength Training Philosophy (10k)
Strength for a 10k focuses on building a strong chassis and powerful, fatigue-resistant legs. We move from building a base to building power to handle the intensity of 10k racing.
Phase 1: Build (Wks 1-4)
Goal: Build foundational strength to handle the increasing load of running.
Sets/Reps: 3 sets of 8-12 reps. Last 2 reps should feel challenging.
Sample Exercises (Pick 4-5):
- Goblet Squats
- Dumbbell RDLs
- Walking Lunges (with DBs)
- Step-Ups
- Single-Arm DB Rows
- DB Overhead Press
Phase 2-3: Power (Wks 5-10)
Goal: Translate strength into explosive speed. Focus on fast, powerful movements.
Sets/Reps: 3 sets of 6-8 reps. Use a lighter weight/bodyweight and focus on speed.
Sample Exercises (Pick 4-5):
- Kettlebell/DB Swings
- Jump Squats
- Box Jumps (low box)
- Broad Jumps
- Medicine Ball Slams
- Plyometric Lunges
Core (All Phases)
Goal: Build a stable core for efficient power transfer.
Sample Routine: Choose 4-5 exercises. 45 sec work / 15 sec rest. Repeat 2-3 rounds.
Sample Exercises:
- Planks (Front & Side)
- Bird-Dogs
- Dead Bugs
- Leg Raises
- Russian Twists
- Bicycle Crunches
Taper (Wks 11-12)
Goal: Recover and stay loose.
Focus: No heavy lifting. Focus *only* on light core work and mobility.