10K

Eight weeks to your best 10K.

A short cycle that treats the 10K as what it is: a VO₂-max event stacked on an aerobic base. Track intervals, tempo work, and a fast long run, tuned to the pace your last race or test event actually produced.

Join the waiting list See a sample week

Free for 30 days. Then €9.99/month or €69.99/year. Cancel anytime.

Built around your schedule, not the other way around.

Tell TrainPlan which days you can run. It builds the week from what you actually have, not what a generic plan assumes.

Adapts when your training data says it should.

Missed a session? HRV tanked? Heart rate spiked on what was meant to be an easy run? The plan rebuilds the next week accordingly, and tells you exactly what changed.

VO₂-max work that isn't copy-pasted.

The 10K rewards time at 90-100% of max aerobic capacity. TrainPlan rotates intervals — 400s, 1 km, 1200s — so you accumulate the right kind of stress without grinding the same session every Tuesday.

SAMPLE WEEK

A week from the VO₂ phase.

Four running days, one strength session, two honest rest days. Most TrainPlan users train on exactly this pattern. Have more time? The plan adds. Only three days? It adapts to that too.

  1. Monday

    Rest

    Rest

    —

  2. Tuesday

    VO₂

    8 × 1 km at VO₂ pace, 2 min jog recovery

    Zone 5

  3. Wednesday

    Easy

    6 km easy

    Zone 2

  4. Thursday

    Rest

    Rest or mobility

    —

  5. Friday

    Tempo

    4 km steady tempo

    Zone 3

  6. Saturday

    Strength

    Strength + drills (35 min)

    —

  7. Sunday

    Long

    12 km with 3 × 2 km at 10K pace

    Zone 2 / 10K pace

Long runs in a 10K plan stay moderate on purpose. Volume beyond 14 km doesn't buy anything a good tempo session can't give you cheaper.

IN THE APP

What the plan looks like in your hand.

Your week, the session it hangs on, and the personal bests it is aimed at.

  • TrainPlan schedule screen showing a training week and a proposed plan change with the reasoning behind it
    Schedule Your week, with the proposed plan change and its reasoning waiting at the top.
  • TrainPlan session detail screen showing warm-up, main set and cool-down with target paces and heart-rate zones
    Session detail Warm-up, main set and cool-down, each with its target pace and zone.
  • TrainPlan progress screen showing personal bests per distance, a weekly training load chart and completion rate
    Progress Personal bests, weekly training load and completion rate over twelve weeks.

EIGHT WEEKS

Three phases and a race-week dial-down.

  1. Base (weeks 1–2)

    Aerobic reset. Easy mileage and one tempo a week — enough to remember what threshold feels like before the intervals start.

  2. VO₂ build (weeks 3–6)

    The defining phase. Track-style intervals at VO₂ pace, rotating rep length week by week. One quality session, one tempo, one longer run, the rest easy.

  3. Sharpen (week 7)

    Fewer intervals, faster reps. Race-pace specificity in the long run. The plan locks pace zones to your test-event data.

  4. Taper (week 8)

    Volume cut in half. One short quality session, then race day. You'll arrive sharp rather than tired.

See how adaptation works

Chasing a new 10K time.

You've raced 10K before. The plan reads your result and prescribes intervals at the right pace for the goal, not a generic formula.

Your first 10K.

A patient eight-week build that gets you to the finish strong on race day, not limping through the last kilometre.

Stepping down from long.

You've built endurance; the plan sharpens it. Lower volume, higher intensity, same weekly rhythm.

Doubling the 5K.

Your 5K pace tells the plan everything. From there, we structure your long runs and intervals to cover ten kilometres with confidence.

What the plan reads

Current fitness from a test event or recent activity. HRV trends where your watch reports them. Sleep patterns across weeks, not just last night. Your rating after each session — 'how did that feel?'

What you've got to work with

Gym tier (none, home, commercial). Running shoes and treadmill availability if you share them. Cross-training sessions pick themselves from what you can reach — not what we wish you had.

What we work around

Days you can't run. Preferred session times. Injury or movement exclusions. Other races in the same block. The plan respects all of them without needing a nag.

WATCHES & PLATFORMS

Works with what you already run in.

Sync your runs automatically. TrainPlan reads heart rate, HRV, sleep, and pace to keep every session honest.

Garmin

Runs, heart rate, HRV and sleep, through your phone's health store.

Polar

Runs, heart rate and sleep, through your phone's health store.

Strava

Time, distance and calories from the runs you record in it.
See all integrations

FAQ

10K-specific questions.

Yes — including the VO₂ intervals, if that’s what you’ve got. The plan recalibrates pace zones to treadmill splits so the intensity lands where it should.

From your most recent race, parkrun, or long effort in activity history. If you don’t have a recent anchor, week 2 schedules a short test to lock in zones before the VO₂ phase begins.

If you’ve built an aerobic base over the last few months, eight weeks is enough. If you’re starting from zero, twelve weeks with extended base serves you better — the plan adjusts automatically.

Thirty to forty-five minutes a week, treated as a real session, not an afterthought. The plan slots it where it won’t interfere with the next hard run.

A moderate one, yes — 10 to 14 km — for aerobic maintenance. The plan doesn’t push you past what the race distance actually needs.

READY?

Eight weeks to faster ten.

Thirty days free. Your first 10K block is ready in under five minutes.

Free for 30 days. Then €9.99/month or €69.99/year. Cancel anytime.