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The 10K requires significant speed and endurance alike. It is fair to say that 10K specialists are the most versatile long-distance runners.


10K race intensity

  • 55% of your maximal speed
  • 90% of your VO2max
  • 4.6mmol/L of blood lactate (LT = 4mmol/L)

10K energy supply

  • 96% aerobic
  • 4% anaerobic

10K muscle fiber recruitment

  • 100% of your slow-twitch fibers
  • 80% of your intermediate fast-twitch fibers
  • 35% of your super fast-twitch fibers


10K training requires a unique combination of maximal aerobic capacity (VO2max), lactate threshold/tolerance, maximal running speed, resistance to fatigue, and running economy. In order to maximize these variables, you will need to carry out your training in different training zones.


What’s more, peak performance training requires a logical sequence where one adaptation piggybacks on another. I’m an advocate of non-linear periodization (multi-pace training) where the emphasis transitions from general to 10K-specific pace.


Focus Block 1 = Twin-Base

Highly polarized training with a focus on the extreme ends of the pace spectrum.

>>> General Endurance + Maximal Speed


Focus Block 2 = Conditioning

The inclusion of middle-paces that develop your fitness to maximal levels.

>>> Lactate Threshold + VO2max


Focus Block 3 = Race-Specific

Emphasis on 10K-specific training while all other variables are maintained.

>>> 10K Race-Specific Endurance + Economy

10K Training Plans

Faster times from the 5K to the marathon are not just the result of training more or harder. Start training with the non-linear periodization method used by professional athletes and elite coaches.

You can choose 10K training plans from 4 levels or have one custom made for you.

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

10K Beginner

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

10K Intermediate

10-week plan
3 - 5 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)

10K Custom

Do you prefer a plan handcrafted for you?

See more details...