10K Training Plan (Race Day 8/8/2026)

Week 1: Jul 13 – Jul 18

Date	Workout	Distance	How to run it
Mon, Jul 13	Progression	5k	Run at a steady pace, increasing your pace each kilometre. Your last km should be your fastest.
Tue, Jul 14	Easy Run	6k	Comfortable pace. You should be able to hold a conversation.
Wed, Jul 15	800m Intervals	4k	Run 800m fast, then 200m very slow jog/walk. Repeat until you hit the day's distance (1000m per rep, so 4 reps for 4k).
Thu, Jul 16	Rest or Crosstrain	–	Full rest, or light cross-training (swim/bike/yoga) or strength work. If you must run, keep it very easy.
Fri, Jul 17	Easy Run	6k	Comfortable pace. You should be able to hold a conversation.
Sat, Jul 18	Long Run (Race Pace)	9k	A basic long run, but build in some segments at your goal race pace.

Date	Workout	Distance	How to run it
Sun, Jul 19	Rest or Crosstrain	–	Full rest, or light cross-training/strength work. If you must run, keep it very easy.
Mon, Jul 20	Progression	7k	Steady pace, increasing each km. Last km should be your fastest.
Tue, Jul 21	Easy Run	8k	Comfortable, conversational pace.
Wed, Jul 22	400m Intervals	6k	Run 400m fast, then 200m very slow jog/walk. Each rep = 600m, so 10 reps for 6k.
Thu, Jul 23	Rest or Crosstrain	–	Full rest, or light cross-training/strength work. If you must run, keep it very easy.
Fri, Jul 24	Easy Run	8k	Comfortable, conversational pace.
Sat, Jul 25	Long Run	12k	Comfortable, conversational pace, just about time on your feet.

Date	Workout	Distance	How to run it
Sun, Jul 26	Rest or Crosstrain	–	Full rest, or light cross-training/strength work. If you must run, keep it very easy.
Mon, Jul 27	Tempo Run	8k	Steady pace. You should be able to talk only in short sentences. "Comfortably hard."
Tue, Jul 28	Easy Run	9k	Comfortable, conversational pace.
Wed, Jul 29	800m Intervals	7k	Run 800m fast, then 200m very slow jog/walk. Each rep = 1000m, so 7 reps for 7k.
Thu, Jul 30	Rest or Crosstrain	–	Full rest, or light cross-training/strength work. If you must run, keep it very easy.
Fri, Jul 31	Easy Run	9k	Comfortable, conversational pace.
Sat, Aug 1	Long Run (Sprint Finish)	14k	Comfortable pace, but for the last 500m run as fast as you can, like finishing a race. This is your peak-distance week; longest run of the plan.

Date	Workout	Distance	How to run it
Sun, Aug 2	Rest or Crosstrain	–	Full rest, or light cross-training/strength work.
Mon, Aug 3	Easy Run	5k	Short and comfortable, legs should feel loose, not tired.
Tue, Aug 4	Rest or Crosstrain	–	Full rest, or very light cross-training.
Wed, Aug 5	Rest	–	Full rest day. Let your legs recover fully.
Thu, Aug 6	Easy Run	3k	Short shakeout run, comfortable pace, keep it light to stay loose.
Fri, Aug 7	Rest	–	Full rest. Hydrate, lay out your race kit, get an early night.
Sat, Aug 8	🏁 Race Day 10K	10k	Go get it. Trust the taper. Your legs will feel fresher than you expect.

Your base plan's Week 1 "Rest or Crosstrain" day fell on Jul 12, one day before this plan starts, so it's simply dropped. Everything else lines up exactly against your generated plan.
No target paces are prescribed. Set your own based on your goal time. As a rough guide: interval pace should be noticeably faster than 10k race pace, tempo pace is "comfortably hard," and easy/long run pace is fully conversational.
If training by heart rate: easy/long runs ≈ Zone 2, tempo/progression ≈ Zone 3–4, intervals ≈ Zone 4–5.
Move a day if life gets in the way. Just try to keep the hard days (intervals, tempo, long run) spaced apart with easy/rest days between them.

Take the day off entirely, let your body recover from the previous hard day.

Rest, light cross-training (swim/bike/yoga), strength work, or (if you must run) a very easy recovery jog.

Comfortable pace. You should be able to hold a full conversation throughout.

Steady, "comfortably hard" pace. You should only be able to talk in short sentences.

Steady pace that increases each kilometre, your final km should be your fastest.

Run at ~80% of max heart rate, comfortably hard, sustainable for a good stretch of time.

400m fast, 200m slow jog/walk, repeat. Each rep = 600m total.

800m fast, 200m slow jog/walk, repeat. Each rep = 1000m total.

Same as an easy run, comfortable, conversational pace, just longer.

A standard long run with segments built in at your target race pace.

Comfortable pace throughout, except the final 500m, run that as fast as you can, like closing out a race.

Steady pace with random surges, pick a landmark ahead and sprint to it, then settle back in.