Run your best 10K.
Whether you want to finish strong or take minutes off your personal best, your 10K plan is built from your current fitness and the days you can train.
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See a 10K week built for you
Enter a recent race time and the days you can run. Your paces and sample week appear in a second, calculated on your device.
Who this plan is for
Runners who have a 5K behind them and want to move up, and experienced runners who want a structured block for a 10K goal.
How it is built
- Threshold and interval sessions at paces worked out from your own race time
- A weekly long run to build the stamina the last kilometres need
- A short taper so you arrive at the start line fresh
Questions about the 10K plan
How fast should I run my 10K training sessions?
It depends on your fitness. Runergy Lab works out your paces from a recent race time using the Daniels VDOT method, so easy runs are easy and hard runs are hard enough.
How long should a 10K plan be?
Eight to twelve weeks suits most people with a base of running. Less if you are already fit, more if you are starting from a low base.
Can I train for a 10K on three days a week?
Yes. Fewer days means each session matters more, and the plan is built around the days you choose.
Other plans
First 5K plan
People who are new to running, or coming back to it after a long gap, and want a clear route to 5 km without an injury on the way.
See the plan →12 to 16 weeksHalf marathon plan
Runners who can already run 5 to 10 km and want a steady build to a half marathon, whether the goal is just to finish or a personal best.
See the plan →16 to 20 weeksMarathon plan
Runners with a base of regular running who want to complete a marathon or run a faster one, with a plan that survives a busy life.
See the plan →6 to 12 weeksComeback plan
Runners returning after illness, a baby, a busy season or time off, and anyone being careful after a niggle. It is a training tool, not medical advice: check with a professional after an injury.
See the plan →Start your 10k plan today
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