The 10K recruits 100% of your slow-twitch fibers, 80% of your intermediate fast-twitch fibers, and 35% of your super fast-twitch fibers. That means…

  • 90% of your maximal aerobic capacity
  • 55% of your maximal speed
  • 10% anaerobic contribution
  • 4.6mmol blood lactate/liter

The 3 physiological determinants responsible for faster 10K times are…

Aerobic fitness = your maximal oxygen uptake expressed in VO2max.

Neuromuscular power = your ability to generate force quickly.

10K-specific endurance = your muscular fatigue resistance at 10K pace, some anaerobic power, lactate avoidance, and running economy at 10K pace.

If you are not trained for the unique demands of 10K-specific endurance, you will not surpass your current 10K race ability despite a solid foundation of aerobic fitness and muscular power. Rather, they are a pre-condition for 10K-specific endurance.

Now, how do you optimize all three variables – aerobic fitness, muscular power, and 10K-specific endurance – for faster 10K times?

That is the art and science of effective training. It is based on purposeful and precise workouts, a structured training week, dedicated focus blocks, and peak performance cycles.

Hi! I'm Sandro Sket, a Certified Strength & Conditioning Specialist from Germany. As an athlete I have won multiple awards in middle-distance and long-distance running events. My training plans combine science-based principles with the practical methods of professional athletes.
Certified Strength and Conditioning Specialists (CSCSs) are professionals who apply scientific knowledge to train athletes for the primary goal of improving athletic performance. They design and implement safe and effective strength training and conditioning programs.

10K Training Plans

Faster times at the 10K are not just the result of training more or harder. Real progress begins by maximizing aerobic fitness, muscular power, and race-specific endurance—in the right order.

Train with the same system used by professional athletes to set a new personal record at your next 10K race.

Elevate your aerobic capacity (VO2max)
Boost your lactate threshold/tolerance
Increase your neuromuscular power
Upgrade your fatigue resistance
Improve your running economy

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)