10K Training Plan
-- days
-- hrs
-- min
-- sec
Training Paces (VDOT 48)
Easy
5:16–5:48 /km
Threshold
4:23 /km
Interval
4:02 /km
Repetition
3:47 /km
| Day | Type | Session | |
|---|---|---|---|
| Week 1 · Mar 9–15 · Foundation · 44km · 86/14 | |||
| Mon | Strength | Coach Ric | |
| Tue | Easy | Easy 10km | |
| Wed | Threshold | 2 x (8min T + 3min jog rec) | 2km E warm/cool | |
| Thu | Strength | Coach Ric | |
| Fri | Easy | Easy 6km | |
| Sat | Repetition | 5 x (500m R + 90 sec jog rec) | 2km E warm/cool | |
| Sun | Easy | Easy 12km | |
| Week 2 · Mar 16–22 · Foundation · 48.5km · 90/10 | |||
| Mon | Strength | Coach Ric | |
| Tue | Easy | Easy 10km | |
| Wed | Strength | Coach Ric | |
| Thu | Easy | Easy 7km | |
| Fri | Interval | 5 x (1000m I + 3min jog rec) | 2km E warm/cool | |
| Sat | Easy | Easy 7km | |
| Sun | Easy | Easy 13km | |
| Week 3 · Mar 23–29 · Foundation · 52km · 84/16 | |||
| Mon | Strength | Coach Ric | |
| Tue | Easy | Easy 10km | |
| Wed | Threshold | 2 x (10min T + 3min jog rec) | 2km E warm/cool | |
| Thu | Strength | Coach Ric | |
| Fri | Easy | Easy 10km | |
| Sat | Repetition | 7 x (500m R + 90 sec jog rec) | 2km E warm/cool | |
| Sun | Easy | Easy 14km | |
| Week 4 · Mar 30–Apr 5 · Recovery · 38km · 84/16 | |||
| Mon | Strength | Coach Ric | |
| Tue | Easy | Easy 6km | |
| Wed | Easy | Easy 6km | |
| Thu | Strength | Coach Ric | |
| Fri | Interval | 4 x (1500m I + 3min jog rec) | 2km E warm/cool | |
| Sat | Easy | Easy 6km | |
| Sun | Easy | Easy 8km | |
| Week 5 · Apr 6–12 · Build · 55km · 80/20 | |||
| Mon | Strength | Coach Ric | |
| Tue | Easy | Easy 11km | |
| Wed | Threshold | 5km T pace | 2km E warm/cool | |
| Thu | Strength | Coach Ric | |
| Fri | Easy | Easy 8km | |
| Sat | Interval | 4 x (1500m I + 4min jog rec) | 2km E warm/cool | |
| Sun | Easy | Easy 14km | |
| Week 6 · Apr 13–19 · Build · 58km · 82/18 | |||
| Mon | Strength | Coach Ric | |
| Tue | Easy | 12km easy | |
| Wed | Threshold | 3 x (2km T + 2min jog rec) | 2km E warm/cool | |
| Thu | Strength | Coach Ric | |
| Fri | Easy | Easy 12km | |
| Sat | Interval | 3 x 1000m I + 6 x 200m R | full rec between reps | |
| Sun | Easy | Easy 15km | |
| Week 7 · Apr 20–26 · Build · 60km · 87/13 | |||
| Mon | Strength | Coach Ric | |
| Tue | Easy | Easy 12km | |
| Wed | Threshold | 6 x (1000m T + 60sec jog rec) | 2km E warm/cool | |
| Thu | Strength | Coach Ric | |
| Fri | Easy | Easy 12km | |
| Sat | Repetition | 8 x (60sec Hill Reps R + jog back) | 2km E warm/cool | |
| Sun | Easy | Easy 16km | |
| Week 8 · Apr 27–May 3 · Key Week · 46km · 79/21 | |||
| Mon | Strength | Coach Ric | |
| Tue | Easy | Easy 12km | |
| Wed | Threshold | 2 x (10 min T + 2min jog rec) | 2km E warm/cool | |
| Thu | Strength | Coach Ric | |
| Fri | Easy | Easy 5km Shake Out | |
| Sat | Race | 5km Time Trial | 2km E warm/cool | |
| Sun | Easy | Easy 10km | |
| Week 9 · May 4–10 · Build · 62km · 90/10 | |||
| Mon | Strength | Coach Ric | |
| Tue | Easy | Easy 12km | |
| Wed | Easy | Easy 12km | |
| Thu | Strength | Coach Ric | |
| Fri | Threshold | 6km T | 2km E warm/cool | |
| Sat | Easy | Easy 12km | |
| Sun | Easy | Easy 16km | |
| Week 10 · May 11–17 · Quality · 65km · 82/18 | |||
| Mon | Strength | Coach Ric | |
| Tue | Easy | Easy 12km | |
| Wed | Threshold | 4km T + 8 x (200m R +90sec stand rec) | 2km E warm/cool | |
| Thu | Strength | Coach Ric | |
| Fri | Easy | Easy 12km | |
| Sat | Interval | 6 x (1000m I + 3min jog rec) | 2km E warm/cool | |
| Sun | Easy | Easy 17km | |
| Week 11 · May 18–24 · Quality · 67km · 80/20 | |||
| Mon | Strength | Coach Ric | |
| Tue | Easy | Easy 12km | |
| Wed | Threshold | 3 x (2km T + 90sec jog rec) | 2km E warm/cool | |
| Thu | Strength | Coach Ric | |
| Fri | Easy | Easy 12km | |
| Sat | Interval | 2 x ( 3 x 1000m I + 4 x 200m R) | 5min between sets | 2km E w/c | |
| Sun | Easy | Easy 18km | |
| Week 12 · May 25–31 · Recovery · 46km · 79/21 | |||
| Mon | Strength | Coach Ric | |
| Tue | Easy | Easy 10km | |
| Wed | Threshold | 3 x (8min T + 90sec joc rec) | 2km E warm/cool | |
| Thu | Strength | Coach Ric | |
| Fri | Easy | Easy 6km | |
| Sat | Repetition | 10 x (400m + 2min stand rec) | 2km E warm/cool | |
| Sun | Easy | Easy 12km | |
| Week 13 · Jun 1–7 · Quality · 70km · 82/18 | |||
| Mon | Strength | Coach Ric | |
| Tue | Easy | Easy 13km | |
| Wed | Threshold | 2 x (3km T + 90sec stand rec) + 4 x (600m I + 3min stand rec) | 2km E w/c | |
| Thu | Strength | Coach Ric | |
| Fri | Easy | Easy 12km | |
| Sat | Interval | 4 x (1200m I + 3min jog rec) | 2km E warm/cool | |
| Sun | Easy | Easy 19km | |
| Week 14 · Jun 8–14 · Taper · 46km · 83/17 | |||
| Mon | Strength | Coach Ric | |
| Tue | Easy | Easy 10km | |
| Wed | Threshold | 3 x (8min T + 2min jog rec) | 2km E warm/cool | |
| Thu | Strength | Coach Ric | |
| Fri | Easy | Easy 6km | |
| Sat | Repetition | 6 x (400m R + 2min stand rec) | 2km E warm/cool | |
| Sun | Easy | Easy 13km | |
| Week 15 · Jun 15–21 · Race Week · 26km · 91/9 | |||
| Mon | Strength | Coach Ric | |
| Tue | Easy | Easy 8km | |
| Wed | Threshold | 2km E + 2 x (5min T pace +2km E) | |
| Thu | Strength | Coach Ric | |
| Fri | Rest | Maybe 3-5km easy if restless | |
| Sat | Race | 10km at WR PACE!! | |
| Sun | Rest | Day off brother | |
VDOT Recalibration — use after Week 8 time trial
Run a 5K time trial in Week 8 (Sat Apr 27). Find your row below and update paces for Weeks 9–15.
| VDOT | 5K time | Easy | T | I | R | 10K pred. | Note |
|---|---|---|---|---|---|---|---|
| 48 | 20:39 | 5:06–5:44 | 4:22 | 4:00 | 3:44 | ~42:50 | Starting point |
| 49 | 20:18 | 5:01–5:39 | 4:17 | 3:57 | 3:42 | ~42:04 | sub-42 confirmed |
| 50 | 19:57 | 4:56–5:34 | 4:14 | 3:54 | 3:37 | ~41:21 | sub-42 on track |
| 51 | 19:36 | 4:51–5:29 | 4:11 | 3:50 | 3:29 | ~40:39 | sub-41 confirmed |
| 52+ | sub 19:17 | 4:47–5:23 | 4:07 | 3:47 | 3:32 | ~39:59 | ✓ Green light for sub-40 |
Race Day Strategy — June 20
40:00 Target
First km 4:04 /km
Settle (km 2–9) 4:00 /km
Finish Empty the tank
42:00 Safe
First km 4:16 /km
Settle (km 2–9) 4:12 /km
Finish Empty the tank