Science-based endurance coaching for runners, cyclists, and triathletes. Tailored training programming, race preparation, and expert guidance to help you unlock your full potential and cross every finish line strong.

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Running - 10K - Distance - Beginner - 12 Weeks
Sale

Running – 10K – Distance – Beginner – 12 Weeks

Original price was: 30,00 €.Current price is: 19,00 €.

The natural step up from 5 km. This 12-Week 10K Plan extends your aerobic endurance and introduces controlled tempo work, taking you to a comfortable first 10 km on three to four runs per week.

CHARACTERISTICS
LEVEL: Beginner
DURATION: 12 weeks
COMMITMENT: 2-4h/week
Plan Snapshot
  • Target Event: 10 km road race
  • Experience Level: Beginner (Can currently run 5 km continuously)
  • Duration: 12 Weeks (Periodized: Base, Build, Sharpen and Taper)
  • Structure: Training building blocks of 2+1 and 3+1 load/unload weeks
  • Weekly Commitment: 2 to 4 Hours / Week
  • Long run at the weekend, rest day on Mondays
  • Delivered direct to your calendar via TrainingPeaks

Is This Plan For You? If 5 km is now comfortable and you want the next distance without rushing into it, twelve weeks is the right runway.

  • Aerobic Endurance First: The long run extends steadily to 10 km and beyond, so race distance is familiar territory before race day.
  • Introduction to Tempo: Controlled sustained efforts teach you what a repeatable hard pace actually feels like.
  • Balanced Weekly Rhythm: Three to four runs per week — one long, one quality, the remainder easy.
  • Easy Means Easy: Every run carries a target zone, which stops the common beginner error of running every session at the same moderate effort.

Smart Workouts That Sync Directly to Your Watch Powered by TrainingPeaks, every run is built around precise target zones (Heart Rate or Pace) rather than vague effort descriptions.

  • Automatic Device Sync: Workouts sync straight to your Garmin, Coros, Suunto, or Apple Watch.
  • Real-Time Guidance: Press start and let screen prompts guide your warm-up, target intervals, and recoveries lap by lap.
  • Zero Guesswork: Log on, view your targets for the day, sync, and execute.
Your Training Benefits
  • Daily Personalized Workouts: Structured around your current fitness baseline so you always train at the correct intensity.
  • Strength & Conditioning: Optional time-efficient strength programs built to improve running economy and reduce injury risk.
  • Exclusive Video Resources: In-plan videos covering running form, race-day fuelling, and pacing strategy.
  • Fast Email Support: Get prompt answers directly from your coach whenever questions pop up about your training plan.
  • Risk-Free Guarantee: Finding the plan too easy or hard? We’ll swap it for a different level within 2 weeks of your purchase. Just email us.

Included with this plan: Pace-band guide for race day and a progression chart for extending the long run safely.

Sample Views



The flexibility of a plan built around my erratic work shifts made consistent training possible without compromising my health.

Chris K. Custom training schedules designed around rotating work shifts.

The execution strategy and fueling guidance were absolute game-changers in helping me cross Europe on two wheels in 18 days.

Ciprian O. Ultra-endurance milestone: Cycling across Europe in 18 days.

Going from barely running 100 meters to finishing 42.2 km in eight months proved the incredible power of structured progression.

Vio B. From a 100-meter effort to finishing a full marathon in 8 months.

Age is truly just a number when you have a plan built around smart recovery and progressive strength.

Dan A. Proving that age is no barrier by conquering the 70.3 distance.

Having a plan that truly catered to my unique strengths and limitations made all the difference in crossing those finish lines.

Margaux D. Personalized plans leading to Half and Full Ironman finishes.

I learned how to manage my energy across three disciplines, turning my running base into a complete triathlon skill set.

Alex G. Transitioning from pure runner to multi-sport triathlete.

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MAKE YOUR OWN PLAN

Not sure which plan fits your current level and targets? Take our 1-minute quiz to get an instant recommendation tailored to your sport, race date, and weekly schedule.

Training Plan Quiz

Take our quiz to get personalized recommendations on the right plan for you.

1. Sport 2. Goal 3. Level 4. Target 5. Volume 6. Availability 7. Details

What are you training for?

What specific distance or focus is your goal?

How would you rate your experience with this distance or discipline?

When is your target race or goal date?

OR

What is your current weekly training volume over the last 4–6 weeks?

How many days per week can you consistently commit to training?

Are there any training preferences?

CONTACT DETAILS
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