Overview

This is not a "finish your 10K" plan — this is a race it plan. Designed for runners who are already comfortable at the distance and want to run significantly faster.

Prerequisites: You should be running 30+ km per week and have a recent 10K time to base your paces on.

The 8-Week Plan

Week	Tue (Speed)	Thu (Tempo/Hills)	Sat (Long)	Weekly Total
1	8 × 400m @ mile pace, 75 sec rest	5 km tempo	10 km easy	~32 km
2	6 × 600m @ 3K pace, 90 sec rest	6 km tempo	11 km easy	~35 km
3	5 × 800m @ 5K pace, 2 min rest	6 × 90 sec hill reps	12 km easy	~36 km
4	4 × 1 km @ 5K pace, 2 min rest	6 km tempo	10 km easy	~33 km
5	6 × 800m @ 5K pace, 90 sec rest	7 km tempo	13 km easy	~38 km
6	3 × 1.5 km @ 10K pace, 2.5 min rest	8 × 90 sec hill reps	12 km w/ 5 km at 10K pace	~37 km
7	5 × 600m @ 3K pace, 75 sec rest	5 km tempo	10 km easy	~33 km
8	3 × 400m relaxed strides	3 km easy	RACE DAY 🎯 10K PB!	~18 km

Mon, Wed, Fri, Sun are rest or easy 4–6 km recovery runs. Listen to your body.

Target Paces

Goal 10K	400m Pace	800m Pace	1 km Pace	Tempo Pace
45:00	1:48	3:50	4:50	5:00/km
42:00	1:40	3:33	4:30	4:40/km
40:00	1:36	3:24	4:16	4:25/km
38:00	1:31	3:13	4:03	4:12/km
35:00	1:24	2:58	3:44	3:52/km

Hill Repeats Guide

Element	Details
Find a hill	4–6% gradient, 200–400m long
Warm up	10 min easy jog + dynamic stretches
Run up	Hard effort (RPE 8–9) with strong arm drive
Jog down	Easy recovery to the bottom
Cool down	10 min easy jog

What's Next?

Sub-40 10K achieved? You're a fast runner now:

Move up — try the Half Marathon Plan
Stay sharp — use our Training Pace Cards to dial in your numbers

Advanced 10K Racing Plan🔒

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