You have completed a 5K or 10K race and want to run faster in the next 10K. Here you find sub 65:00, 60:00, 55:00, and 50:00 minute time goal plans in 8, 12, and 16 week versions. 

Not a beginner runner? Check out the intermediate or advanced plan.

The key to running a faster 10K is improving endurance, lactate threshold, VO2 max, and speed. You can develop these abilities by optimizing three training variables:

1. Purposeful running workouts
2. A balanced training week
3. Smart training progression

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Effective 10K Workouts

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Avoiding weaknesses in any training zone is important for a faster 10 K time. But unlike for longer races, VO2 max and speed training are crucial when preparing for a 10K race. The 10K beginner training plan features 12 training zones and (sub-zones).

• Recovery run
• Easy run / Long run
• Moderate pace
• Marathon pace
• 30K pace (aerobic threshold)
• HM pace
• 15K pace (lactate threshold)
• 10K pace
• 5K pace
• 3K pace (VO2 max)
• 1500m pace
• Power

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The 10K Beginner Training Week

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The 4-day running week plan consists of two workouts and one long run. You have the option to replace one easy run with aerobic cross-training. Also, you can modify the workout days as long as you avoid scheduling hard back-to-back workouts. For example, you can move the long run from Saturday to Sunday.

1. Key workout 1
2. –
3. Easy
4. Key workout 2
5. –
6. Long run
7. –

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Smart 10K Training Progression

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The 10K beginner training plan is divided into three phases: base, support, and race-specific. The training intensity gradually progresses from general to race-specific efforts. 

Base Training

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The 6-week base phase will increase your weekly mileage, including the long run. Short hill sprints are scheduled twice a week during or after easy runs to build strength and power.

1. Easy + hill sprints
2. –
3. Easy + hill sprints
4. Easy
5. –
6. Long run
7. –

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Support Training

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The 6-week support phase gradually increases intervals/segments at specific training zones to improve your VO2 max and aerobic threshold.

1. Intervals 5K/3K pace
2. –
3. Easy
4. Easy + hill sprints
5. –
6. Long Run + fast finish
7. –

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Race-Specific

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The 4-week race-specific phase is designed to improve your lactate threshold, maintain your VO2 max, and enhance your goal pace for the 10K. The most challenging workout is scheduled two weeks before race day, followed by a 10-day tapering period. 

1. 10K/5K pace
2. –
3. Easy
4. Easy + flat sprints
5. –
6. Long Run + fast finish
7. –

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Customizing the 10K Beginner Training Plan

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You can choose from 48 different versions based on 4 criteria:

• Time goal 65:00, 60:00, 55:00, or 50:00
• Plan duration of 8, 12, or 16 weeks
• Imperial or metric (miles or km)
• TrainingPeaks or FinalSurge