Description

A 10K plan calculated from your numbers, not a generic template.

The 10K punishes guesswork more than any other distance. Run your threshold sessions a few seconds too fast and you arrive at race day flat; run them too slow and the training does not bite. This plan removes the guessing by calculating every pace from your own race times.

What you get

– A complete week-by-week plan, 6 to 24 weeks, through base, build, peak, sharpen and taper
– Seven personalised pace zones, each given as a target range
– Threshold, interval and rep sessions that rotate rather than repeat
– Session-by-session logging space and notes pages
– Your own photo on the cover if you want one
– Delivered as a branded PDF within 24 hours

How long should a 10K plan be?

Six weeks minimum. Ten to twelve is the sweet spot — threshold fitness responds to repeated exposure over time, and a shorter block simply does not give it enough opportunities.

An honest word about goals.

If your goal does not match the time or the mileage you have available, we say so before you start and show you what a realistic target looks like. You keep the final say.

Your paces come as ranges, not single numbers

Every pace in your plan is a range. A hilly route, a headwind, heat, a poor night of sleep or the accumulated fatigue of a hard week will all cost you seconds per mile at exactly the same effort —
none of that means the session failed.

On a flat route with fresh legs, aim at the quicker end. On hills, into wind, or late in a heavy week, the slower end is the correct target, not a compromise.

The ranges are wider on easy and recovery runs than on hard sessions, because easy running works across a broad band of paces while threshold work needs a more specific intensity. Your plan explains all of this on its own page, so you always know what a session is actually asking of you.

Your paces progress as you do

Most plans give you one pace table for the whole block, which means by week twelve you are training at the fitness you had in week one.

Yours does not. Week 1 uses your current fitness and race week uses your goal fitness, with every week in between on a curve between the two. Your plan shows both, so you can see exactly where you are heading.

How it works

1. Buy your plan
2. You get an email with a link to a short form — race times, current mileage, goal, available days
3. Complete it, and your plan is written and emailed within 24 hours

What we need from you

One personal best is enough to build your plan. Four — 5K, 10K, half and marathon — makes it noticeably better, because a single result tells us how fit you are while four tell us what *kind*
of runner you are, and whether your speed is ahead of your endurance or the other way round. You can also add a result at any other distance from 1500m to 50K.

Who this is not for

If you are carrying an injury, returning from a long layoff with no recent race times, or want someone adjusting your training week to week as life happens, a fixed plan is the wrong purchase.
1:1 coaching is £60/month and does exactly that.

About your coach

Personal trainer qualified since 2010, marathon PB of 2:24:35, and a running streak unbroken since 30 November 2015.

Every session in these plans comes from the same approach used with 1:1 athletes.