Your free 10K training plan
Ready to go further. A personalised plan with precise pacing, structured phases, and real-time adaptation.
Built for your 10K goal
Comfortable 5K runners
Can run 5K without stopping? You're ready for 10K. Your plan builds volume safely.
10K PB chasers
Targeting a time goal? VO2max zones and structured intervals to get you there.
Stepping up from 5K
Moving to a longer distance? Progressive volume increases with built-in recovery.
Everything for your 10K
10-14 week personalised plan
Periodised training with Foundation, Build, Specific, and Taper phases.
VO2max-based pace zones
Five precise training zones from your race history or easy pace.
Tempo and interval structure
Threshold runs and VO2max intervals programmed at exactly the right intensity.
Weekly adaptation
RPE tracking, load monitoring, and automatic adjustments every week.
Week 8 · Build Phase
A typical week for an intermediate 10K plan.
| Day | Workout | Distance |
|---|---|---|
| Monday | Easy Run | 6 km |
| Tuesday | Tempo Run | 8 km |
| Wednesday | Rest | - |
| Thursday | Intervals | 6 km |
| Friday | Easy Run | 5 km |
| Saturday | Long Run | 12 km |
| Sunday | Rest | - |
| Weekly total | 37 km |
Three steps to your plan
Tell us your experience and goal
A quick onboarding quiz about your running history, available days, and target race.
Get your plan instantly
Your personalised training plan is generated in seconds with precise pace targets.
Train, log, adapt
Your plan evolves every week based on your feedback. Miss a run? It redistributes automatically.
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