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This 12-week training plan will take your 10k to the next level! This is a "Level 3" plan is designed for runners who are currently comfortable at 30-35 mpw/48-56 kpw/5hr30 and have experience with structured speedwork.


This plan starts at 32 mpw (52kpw/5hr25) in 5 runs per week and increases to 42 mpw (69 kpw/6hr35) in 6 runs per week. This plan contains 1-2 hard (workout) days per week along with strides, and hill sprints.


This plan also contains a 4-week post-race recovery schedule, a Race Day planner worksheet, recommended warm-up & cooldown routines, core exercises and lower body strength training exercises, information on goal setting/pace calculators, hydration, fueling, and more!


This plan contains 3 VERSIONS of the 12-week schedule: miles, kilometers, and time-based. 


This plan is a downloadable PDF and is nonrefundable.

Level 3: 12-Week 10k Training Plan