Preparing a 10K

Training for a 10K: short, but not easy

The 10K is run at a hard pace from start to finish: it demands both speed (close to your VO2max pace) and the ability to hold it. Plan on 6 to 10 weeks of specific training, with 3 workouts a week. More is only useful if you're chasing an ambitious time.

The winning duo: intervals + threshold

Intervals

This is THE 10K workout. Repeats of 400 to 1,000 m at 5K pace, with a short jog recovery. They raise your maximal oxygen uptake and your running speed — the ceiling under which everything else is built.

Threshold

Continuous blocks at the pace you could hold for an hour. 10K pace is slightly faster than threshold: the higher your threshold climbs, the more "comfortable" your 10K becomes.

A long run, even for a 10K?

Yes: 10 to 15 km at easy pace. It builds the aerobic base that lets you string quality workouts together and finish strong. Run it slowly, really slowly. The classic mistake is running your easy runs too fast and your workouts too slow.

Plan structure

• Base: gradual volume, first quality workouts.
• Build: longer intervals (800-1,000 m), extended threshold.
• Taper (2 weeks): reduced volume, sharpness maintained.
• A recovery week every 4 weeks: progress happens while recovering.

Race day

A good 10K is run with negative or even splits: first kilometre AT goal pace (not under), grit your teeth from the 6^th to the 8^th kilometre, and give everything over the last two. The pace band in your plan gives you the exact pace to lock in.

Choose your goal

From 40 minutes to 1 hour: each plan above spells out the exact paces for every workout. For a plan personalised to your current time, use the generator.