10K Training Plans

Extraordinary 10K race results are the outcome of science-based and experience-tested training. All plans are designed with non-linear periodization.


Why non-linear periodization?


#1 Your running performance will be more consistent as multiple training stimuli are in the mix throughout the entire training cycle.

#2 Your risk of injury is reduced as the weekly mileage doesn’t fluctuate much and speed isn’t suddenly introduced out of nowhere.

10K Beginner

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

10K Intermediate

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

10K Advanced

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

10K Pre-Elite

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