The 10K rewards a strong aerobic base and the ability to hold a steady, uncomfortable pace. Around twelve weeks of structured training gives most runners time to build both.
Build the base first
The first weeks should be mostly easy running in Zone 1 to 2. Gradually extend your longest run towards 60 to 90 minutes, depending on your level. This is what lets you hold pace in the second half of the race.
Key sessions for the 10K
- Threshold running: repeats such as 3 × 8 minutes at a comfortably hard effort (around 7 out of 10). This lifts the pace you can sustain.
- Intervals: shorter, faster efforts like 5 × 3 minutes build your top-end speed.
- Long easy run: once a week, kept genuinely easy.
How many runs per week?
Three to five runs a week works for most people. Keep two of them as quality sessions at most; the rest stay easy. Add two short strength sessions on easy days and take a lighter week every three to four weeks.
Taper and race pacing
Reduce volume in the final week while keeping a little intensity. On race day, run the first 2 km slightly conservatively, hold steady through the middle, and push from 8 km.
Ready to start?
The Endurance Lab 10K training plans come in four levels (Start, Develop, Perform and Podium) with heart rate, pace, power or RPE versions. Use Find your plan to filter by level, the hours you have each week and the weeks until your race. New to training by effort? Read our RPE guide and training zones guide first.
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