10K
Training for a 10K is more than doubling your 5K plan
The coach that runs with you
You need a solid aerobic base, sustained tempo, and pace management that won't burn you in the first 3km. All calculated from your VDOT.
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You go out at 5K pace. By km 6 you can't hold on anymore. Every time.
The 10K isn't a long 5K. It's a distance that lives at the lactate threshold — the zone where your body starts accumulating more lactate than it can clear. If you don't specifically train that zone, on race day your body gives up before your mind does.
Your plan inside
This is a 10K plan with PRB
Sustained tempo
The session that moves the needle in 10K. 4-6km at threshold pace, or cruise intervals (4-5×1600m). PRB calculates your exact Tempo pace.
1-2 tempo sessions per week.
Aerobic base
More easy volume than a 5K plan. Easy runs build the base that supports tempo. Without base, tempo has nothing to stand on.
45-65km weekly depending on level.
Complementary intervals
Intervals at 5K pace to maintain speed. They're not the main session — they complement tempo. They keep the spark without overloading.
1 interval session every 10-14 days.
Weekly adaptation
If tempo didn't go well one week, the plan adjusts the next without losing logic. It doesn't repeat what was missed — it reorganizes what's coming.
Weekly recalibration.
What happened
What's next
Sample week
Week 8 of 12 — Specific phase
VDOT 47 · 54km total · 2 quality sessions
The science behind it
The methodologies behind your 10K plan
PRB selects the optimal pattern for your level, volume, and goal.
Jack Daniels
VDOT tables for pace zones. 5K-10K is Daniels' specialty — his intervals and tempos are designed for these distances.
Pace zonesBrad Hudson
Adaptive training focused on individual response. Flexibility in structure based on how each runner responds.
Adaptive trainingIs it for you?
This plan is for you if...
You're coming from 5K and want to step up to 10K
You want to break 50 minutes
You want to break 40 minutes
You run 10K regularly but always die in the last km
Frequently asked questions about your 10K plan
Depends on your level. From 30km/week for beginners to 70km+ for advanced. PRB calibrates it with your history.
It's the pace you could sustain for about 60 minutes in a race. In 10K training, working at this pace pushes your lactate threshold up. PRB calculates it from your VDOT.
Yes, but shorter than for half or full marathon. 12-16km is enough.
5K prioritizes short intervals and speed. 10K prioritizes sustained tempo and aerobic base. Different stimuli for different distances.
We also build plans for: 5K · Half Marathon · Marathon
Your next 10K deserves a plan that trains your threshold, not just your legs.
Tell me your goal and what you run today. I'll build you a 10K plan with calibrated tempos and real paces.
Your 10K prediction
VDOT 47 → 43:15
Target pace: 4:19/km
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