10K Training Plans

Are you not getting faster at the 10K despite seemingly best efforts in training?

Train with the proven 4SPEED™ funnel periodization method of professional athletes for your next race. Your only regret will be that you didn't discover it earlier.

Develop your general endurance further
Elevate your lactate threshold/tolerance
Boost your aerobic capacity (VO2max)
Increase your neuromuscular power
Improve your running economy

10K Novice

10-week plan
3 running days/week
15 miles/week (24 km/week)

10K Intermediate

10-week plan
4 running days/week
25 miles/week (40 km/week)

10K Advanced

10-week plan
4 - 6 running days/week
37 miles/week (60 km/week)

10K Pre-Elite

10-week plan
5 - 7 running days/week
50 miles/week (80 km/week)