10K Training Plan
An 8-week plan to build the endurance and pace control to run a strong 10K, with indoor cycling filling your aerobic volume between runs.
The 10K sits right at the edge of pure speed and true endurance — this 8-week plan builds your running base steadily while tempo cycling days sharpen your pacing discipline, so you arrive at race day able to hold a strong, even effort for the full distance.
This plan is dynamic
Every cycling session in this plan automatically scales its power targets to your FTP, so it adapts as you get fitter — no need to guess your numbers or redo the math yourself. Life happens too: drag any session to a different day on your calendar whenever your routine changes.
Week-by-week breakdown
Base
Weeks 1–3Easy running mileage supported by Zone 2 cycling and recovery spins between sessions.
Build
Weeks 4–6Longer runs paired with tempo cycling intervals to build pacing discipline.
Frequently asked questions
What pace should I train at for a 10K?
Most of your training mileage should stay comfortable (Zone 2), with only one or two sessions a week touching your actual race pace.
Why only 8 weeks for a 10K?
10K training rewards consistency more than sheer duration — 8 focused weeks is enough to build meaningful fitness without the plateau risk of an overly long buildup.
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