10K Calculated Training Plans

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$29.99

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Know Which Level is Right for You

This is a 12-week training plan running coach Ryan Vail that will help you complete your next 10K.

Level 1

This training plan will help you complete your next 10K without any walking. No running experience is needed as this plan will begin with a mixture of walking and jogging as you slowly build up toward being able to complete a full 6.2 miles of running for race day.

Race Goal: Complete all 10K Running
Goal Race Pace: 8:00-12:00/mile
Miles/Week: 8-15
Days/Week: 3-4
Longest Training Run: 5 miles
Experience Level: No running experience required, but decent general fitness recommended.

Level 2

If you’re looking to run your next 10K a little bit faster, then this plan is for you. You’ll start off building up your endurance and then working on some speed workouts to help you get across the finish line faster in your next race.

Race Goal: Run 10K Faster
Goal Race Pace: 7:00-11:00/mile
Miles/Week: 15-25
Days/Week: 4-5
Longest Training Run: 8 miles
Experience Level: Some prior running experience

Level 3

If you really want to get the most out of yourself in your next 10K, then this plan is for you. It will take some hard work, but this plan will provide more high-intensity training to help you run your best while remaining injury-free.

Race Goal: Run 10K your fastest
Goal Race Pace: 6:00-10:00/mile
Miles/Week: 25-35
Days/Week: 5-6
Longest Training Run: 10 miles
Experience Level: Consistent running several weeks prior to starting plan

 

Price:

$29.99

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Price:

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How it Works

Calculated Training plan, built for your race goal by World Class Coaches

Set Your Goal

After checkout you'll enter your goal race date and goal finishing time.

From this we use our proprietary RunDoyen Hadley Pace Calculator to calculate your training paces.

Online Training Log

You’ll be set up in our complimentary online training log (Final Surge).

This is where your individualized training plan will be placed on your calendar, leading all the way up until race day.

GPS Watch & Mobile App

You can sync your GPS watch training log platform and track your progress.

Download the mobile app to view or log your training while on the go.

Set Your Goal

After checkout you'll enter your goal race date and goal finishing time.

From this we use our proprietary RunDoyen Hadley Pace Calculator to calculate your training paces.

Online Training Log

You’ll be set up in our complimentary online training log (Final Surge).

This is where your individualized training plan will be placed on your calendar, leading all the way up until race day.

GPS Watch & Mobile App

You can sync your GPS watch training log platform and track your progress.

Download the mobile app to view or log your training while on the go.

Training Phase Descriptions

Description: This training plan will help you complete your next 10K without any walking. No running experience is needed as this plan will begin with a mixture of walking and jogging as you slowly build up toward being able to complete a full 6.2 miles of running for race day.

Phase 1 (4 weeks):

The first four weeks will focus on building a solid foundation and slowly increasing volume. You will be given the option of walking, run/walk combination, or running for each training day during this phase. The total weekly volume will be 8 miles with 3-4 days of running per week. The longest training day will top out at 3 miles.

Phase 2 (2 weeks):

During our second phase, we will continue slowly building volume, but we will put the emphasis on running for the majority of the miles with 1-2 days of optional run/walk. Training will continue at 3-4 days per week with a weekly total of 10-12 miles. We will also slowly increase the long run to 4 miles.

Phase 3 (4 weeks):

This will be the meat of the twelve-week training plan. The goal for the next 4 weeks is to spend almost all the miles running with one optional run/walk day. We will also incorporate some effort-based workouts such as Fartleks and light strides. Fartlek are simply effort and time-based workouts to get used to running faster than the standard easy pace running/ walking days. The weekly mileage will be 12-15 miles, and the long run will jump to 5 miles to ensure that you are fully ready to make the leap to the 10K distance on race day.

Phase 4 (2 weeks):

During the final two weeks we will taper the mileage, focus on recovery, and make sure you are ready to toe the line feeling fit and rested. Training will return to 3 days per week, and the long run will drop back to 4 miles as you approach race day.

Description: If you’re looking to run your next 10K a little bit faster, then this plan is for you. You’ll start off building up your endurance and then working on some speed workouts to help you get across the finish line faster in your next race.

Phase 1 (3 weeks):

The first four weeks will focus on building a solid foundation before moving toward more specific 10K workouts. This means slowly increasing volume while also being introduced to effort-based workouts, such as hills and Fartleks, with no specific paces attached. The total weekly volume will be 15-20 miles with 4-5 days of running per week. The longest run during this phase will top out at 5-6 miles.

Phase 2 (3 weeks):

Our second phase will start incorporating specific pacing but will still mostly focus on strength-based workouts that are a bit slower than your 10K race target. This includes tempo runs, progression runs, and more fartlek efforts. Training will continue at 4-5 days per week with a weekly total of 20-25 miles. We will also slowly increase the long run to 6-7 miles to get close to, or slightly over the race distance.

Phase 3 (4 weeks):

This will be the meat of the twelve-week training plan. We will spend the third phase dialing in 10K pace and slowly increasing workout intensity. The workouts will include interval training, tempo runs, and some light speed work. The weekly mileage will be 25 miles in 4-5 training days, and the long run will jump to 8 miles to ensure that you are fully ready for a warmup, race, and cooldown on the same day.

Phase 4 (2 weeks):

During the final two weeks we will taper the mileage, focus on recovery, and make sure you are ready to toe the line feeling fit and rested. Training will return to 3-4 days per week, and the long run will also drop to 5 miles leading up to the race.

Description: If you really want to get the most out of yourself in your next 10K, then this plan is for you. It will take some hard work, but this plan will provide more high-intensity training to help you run your best while remaining injury-free.

Phase 1 (3 weeks):

The first four weeks will focus on building a solid foundation before moving toward more specific 10K workouts. This means slowly increasing volume while also being introduced to effort-based workouts with no specific paces attached, including Fartleks and hills. The total weekly volume will be 25 miles with 4-5 days of running per week. The longest run during this phase will top out at 7-8 miles.

Phase 2 (3 weeks):

Our second phase will start incorporating specific pacing but will still mostly focus on strength-based workouts that are a bit slower than your 10K race target. This includes tempo runs, progression runs, and more fartlek efforts. Training will move to 5-6 days per week with a weekly total of 30 miles. We will also slowly increase the long run to 8-9 miles to get well over the race distance.

Phase 3 (4 weeks):

This will be the meat of the twelve-week training plan. We will spend the third phase dialing in 10K pace and slowly increase workout intensity. The workouts will include interval training, tempo runs, as well as speed work. The long-run will jump to 10 miles to ensure that you are fully ready for a warmup, race, and cooldown on the same day. The volume will peak at 35 miles and the training load will be 5-6 days per week.

Phase 4 (2 weeks):

During the final two weeks we will taper the mileage, focus on recovery, and make sure you are ready to toe the line feeling fit and rested. Training will return to 4-5 days per week, and the long run will also drop to 7-8 miles to make sure you are ready for race day.

10k Training Plan

Have you ever tried running? Have you ever wanted to try running but had no idea where to start? If you are looking for a place to start, you should try RunDoyen’s training plans.

Benefits of Running

Maybe you are intrigued by running, but you just can’t seem to find the motivation to get up off the couch and start. Perhaps you are wanting to lead a healthier lifestyle and you are not sure where to start? Movement can be so great for your physical and mental health, and running is one of the most commonly used ways to increase your daily movement.

Weight Loss

So what benefits would you actually see if you start running? If weight loss is your goal, running can definitely aid you in achieving your ideal weight! Weight loss, however, does not have to be the only reason for running. Did you know that running could potentially help lower your blood pressure or improve cognitive function? That is right, running could improve your memory!

Sleep

Researchers have found that running can improve your sleep patterns! If you have trouble falling asleep at night, going for a run everyday could help! If you always find yourself getting eight hours of sleep and yet you are still exhausted, try going for a run! Studies have shown that running can improve your quality of sleep, meaning that you will wake up feeling more rested than ever!

Increased Energy

There are countless anecdotes from people claiming that they have more energy and have felt less fatigued once they started running! People have also noted better concentration and higher attention spans after they took up running.

Good For Your Body

I am sure that most people have heard about running being good for your cardiovascular health, but what exactly does that mean? Why is running good for your cardiovascular health and how does it improve it? First of all, consistent running practices can help to lower your cholesterol!
Additionally, consistent physical activity is recommended to maintain a healthy blood pressure, and running is a fantastic way to do so! Running is great for reducing vascular complications as well as other medical issues. Running as well as other forms of cardiovascular exercise have been shown to prevent fatal issues such as strokes and heart attacks.

Mental Benefits

Now that you are aware of all of the physical benefits that may come with running, we need to discuss the mental benefits that are associated with it. Oftentimes when people make the choice to start running it is for the potential physical benefits. Have you ever stopped to consider what may be going on inside your head and how running improves that?
Have you ever heard of a “runner’s high?” If so, do you know what it means? Runner’s high refers to the rush of positive emotions that you may feel after going for a run. There are so many studies on the relationship between running, a release of endorphins, and the happy feelings that you associate with exercise. Now you know that if you are ever having a sad day you can go for a run to see if it boosts your mood for a period of time!

Not only is running great for your mood in the present, but running can also be really great for your mental health throughout your entire life! Running can help reduce stress and anxiety in a number of ways, both directly and indirectly!
One example of this is sleep. We have already discussed how running can improve your sleep patterns, but it goes further than just simply getting a good night’s rest. A lack of sleep can be a major contributor to increased feelings of stress and anxiety. By getting plenty of sleep, you can help reduce those anxious thoughts and feelings.
There have been studies done that have shown the effects that running can have on your mental health long term. A lot of people have reported lessening symptoms of their mood disorders when they started running, although of course it is important to mention that you must consult with your doctor when trying to do anything to alleviate symptoms from a mood disorder.
Another indirect way in which running can help with stress and anxiety is through creating a routine. Many people find that having a consistent routine can help them to manage those anxious thoughts, and running can be a really great thing to structure your routine around. Movement is a great way to start the day!
Did you know that running can boost your memory? It is true! Studies have shown that a consistent running routine can not only prevent your memory from declining, but it can actually improve your memory!

Where to Start

If the idea of adding running into your weekly routine interests you but you just do not know where to start, you should consider trying one of RunDoyens 10k training plan beginner. It smoothly transitions you into the world of running with a plan that is tailor made for someone with little to no experience! This is such a great opportunity for anyone interested in getting their running career started!

10k training plan beginner

RunDoyen has great options for 10k plans! If you are wanting to run a 10k but you aren’t quite sure of where to start, head on over to our website to see what we offer! Our 10k training plan has three levels.
Our first level is for those with little to no running experience, so if that sounds like you then it may be exactly what you are looking for! If you are looking for a plan with a bit more difficulty, level two may be just for you! It is a bit more intense than our level one plan and it is designed for those trying to increase their endurance or improve their 10k time.
If you have a lot of experience running 10ks then level three of our 10k plan may be exactly what you are looking for. It is more time demanding and you will be logging more miles. Whatever plan fits the goals that you have in mind best, we are so excited to help you on your running journey!

All About Our Plans

Here at RunDoyen we have a wide swath of options for every runner. Whether you are a beginner or an experienced runner, we have a great plan for you. We have plans for a wide variety of distances so that you can find what works best for you. We have plans for 5ks, 10ks, half marathons, and marathons as well as our Boston Marathon qualifier plan.

5k plans

Our 5k plan has three levels. The first level is for those with absolutely no running experience and is twelve weeks long. There are four phases, with the first and second phase lasting three weeks each, the third phase lasting four weeks, and the last phase lasting two weeks long. This plan combines walking and jogging to prepare you for your very first 5k!
The second level of our 5k plan is for those who have a bit of experience running and are now looking to improve their 5k time. This plan is also twelve weeks long and also consists of four phases. This plan combines endurance and speed training to set you up for success on your next 5k!
The third level of our 5k plan is for those looking to really get the full bang for their buck with these races. This twelve week long plan consists of some high intensity training and you will be logging in a lot of miles. It is all worth it though, and you will make the most out of every single step!

10k plans

Our 10k plans follow a very similar pattern as our 5k plans. There are three levels and each consist of twelve weeks of training. Whether you have no running experience or are a very experienced runner, there are so many great options for everyone!

Half Marathon plans

Our sixteen week half marathon training plans come in three different levels. There is a plan for people with no running experience, although this wouldn’t necessarily be our first recommendation for people coming from a sedentary lifestyle. General physical fitness would be recommended for this plan. At level one, there are four phases with the first phase being five weeks, the second phase being four weeks, the third phase being four weeks, and the fourth phase being three weeks.
Level two is for people with a little bit more experience running half marathons and who are just trying to improve their speed at the half marathon distance. This plan follows a similar structure to level one except that each of the four phases is four weeks long, so if you are looking for a bit more of a challenge then this may be perfect for you!
Level three is a high intensity training plan for people with experience running half marathons.You will be logging more miles and improving both your endurance and speed along the way.

Marathon plans

RunDoyen has three different levels to our marathon training plans. Each level consists of sixteen weeks of training to prepare you for your next marathon! The first level is for people with some prior running experience, though you only have to be comfortable with short distances as this plan is designed to build your endurance.
The second level is for people with previous marathon experiences, or possibly for people with experience with shorter distances like half marathons. This plan is built particularly for those trying to improve their marathon times, though people with a wide variety of goals can take advantage of this plan!
The third level is for the experienced runner who has run a marathon before. This is a very high intensity plan that will require a lot of time and dedication, but it will absolutely be worth it in the end when you feel the satisfaction of achieving your goals.

The 5K/10K/Half-Marathon Training is a course designed to increase overall cardiovascular fitness through distance running in preparation for a road race. The course will cover basic principles for developing a progressive training plan, which may include pacing, speed/interval training, hill training, and long runs. (1)

FAQ

Why are 10ks so popular?

There are a lot of reasons why 10ks have become so popular. The primary reason is that they are so versatile!
It’s no surprise that the 10K is by far the country’s most popular type of race. To say it’s a versatile distance is an under-statement. Take a cross-section of any 10K field and you’ll find a variety of different runners – some tackling it as their first run beyond five miles, others using it to stretch out their legs in company, whilst some will make it the focus of their whole season. (2)
If you are interested in trying a 10k, RunDoyen’s beginner 10k training plan may be the perfect fit for you! We have plans for every level, so if you have a bit more experience with running then the 10k training plan intermediate may be the best choice for you!
We also have a variety of plans to fit the time frame that you are looking for! Whether you are looking for 6 weeks, 8 weeks, or 16 weeks, there are plenty of options to meet your individual preferences! We have over a dozen coaches that will work closely with you to ensure that you reach your goal! We are here to support you on this journey!

Do you have plans for more experienced runners?

RunDoyen has a wide variety of plans for people at every level of experience! Whether you are training for your first 5k or if you are looking for a Boston marathon qualifying training plan we have great choices for you! Our primary goal is to find a plan that works for you, and we work hard every day to make sure that we can provide that for you!
Whether you are looking for a 6 week 10k training plan or 10k training plan 8 weeks we here at RunDoyen are here to help you achieve your goals! We cannot wait to help you succeed on this journey!
If your goal is to run a 5k and you are coming in with no prior running experience, that is great and we have the perfect plan for you! If you have completed several 10ks and are wanting to try a half marathon, we have a great option for you!

How does the training plan work?

How the training plan works will vary depending on the individual plan that you choose, but we can give you a brief rundown.
Our 5k plans and 10k plans are each twelve weeks long, no matter which level you choose. Our half marathon and marathon plans are each sixteen weeks long. You will work directly with a running coach throughout this process to help you achieve your goals. Depending on the level you choose, each week will consist of a certain number of miles you are supposed to run and how those miles should be broken down throughout the week. Certain plans will also contain various exercises to condition and strengthen your body properly.

Where is the best place to run?

There are a few different ways that this question could be answered, and it all will depend on your reason for running!
For beginners, I would say the best place to run is the place that you enjoy running the most! If you are just getting started, it can be difficult to find the motivation to get up and run every day, or even a few times a week! That is why it is so important to find somewhere that you enjoy running.
If you are a busy person who is always running around from one errand to the next, you may not be able to justify hopping in the car and driving ten minutes away to your favorite park. The best place for you to run may be around your neighborhood early in the morning! If you are looking for running to be a meditative experience then you may want to drive to a beautiful place so that you can soak up the sunshine and enjoy nature while you go for a run. It really does all depend on what you are looking for.
Technically speaking, the best places to run are areas without a lot of traffic for safety purposes. You may prefer to run on a dirt path as opposed to concrete or asphalt roads to be more gentle on your joints. Again, it really is all personal preference. You just have to find what works best for you!
The best place to run will also depend on what you are working towards. If you are just running for overall health or the mindfulness qualities, then you have a little bit more freedom. If you are working towards a race that you know has a lot of incline changes, you would probably benefit from running in areas with a variety of inclines. You just have to know your goals and keep them in mind when looking for where to run.

What matters more, distance or time?

While this typically varies based on your goals, typically people will agree that distance is more important. Both distance and time are very important, especially if you are wanting to prepare for a race. In the case of a race, you obviously have to be able to endure a certain distance, but you also have to meet the minimum time requirements, otherwise they could potentially shut down the course before you are able to complete the race.
If you are running for holistic lifestyle improvements then distance will probably be what you want to aim for. Many experts suggest that it is beneficial to try to continue improving your endurance, and that as you are able to run longer distances you will also be able to run faster. While this isn’t guaranteed, it is something to consider. There are a lot of benefits to both aspects so the key is to determine what your goals are and that can help you decide what to work on: distance or time.

What’s Stopping You?

If you are really wanting to start running, what is stopping you? Are you letting yourself get in your head and preventing yourself from reaching your goals? Are you unsure of where to start and too scared to ask? We totally understand that feeling!
RunDoyen training plans are a fantastic resource for runners at every level. Whether you are brand new to running or have been running for twenty years, there is a great option out there for you to try! Take some time to browse through our plans, and pick the one that fits your goals the best!

Reach Out To Us Today!

Everybody’s running experience is different and unique to them. Here at RunDoyen we understand that, which is why we work so hard to create a wide variety of training plans that align with individual needs! There are so many benefits to running and that is what makes it so wonderful! If you ever have questions such as what is cadence in running feel free to reach out to your coach so they can help you!

If you are looking for a way to lose weight, running is a great thing to add into your routine. If you are looking for a way to add a little bit more movement to your life, running can be a great option! Whether you are training for your very first 5k or the Boston Marathon, we have a plan to aid you in achieving your goals! You have so much potential and we are here to help you meet that potential!