Official · 10K · TARGET

Target 10K Race Plan

This 10-week structured 10K plan typically schedules 5 runs per week and progressively develops endurance and distance-specific fitness through easy running, quality work and long runs.

Paces below are VDOT 40 examples, not your training paces. After sign-in, reliable capability data is used; Target also requires a goal race.

Build my personal preview

Week 1

Easy Run

Work40m

Easy, conversational run. Keep effort relaxed and able to speak in full sentences throughout. Adjust pace down on hot, hilly, or fatigued days.

RPE 3–4 · 5:51–6:59 min/km

Threshold Cruise Intervals

Warm-up15m×3Work6mRecovery90sCool-down10m

Threshold cruise intervals at current Threshold pace. Work segments are comfortably hard (short phrases only); recoveries are easy jogging. Warm up and cool down fully.

RPE 6–7 · 5:06–5:20 min/km

Easy Run

Work40m

Easy, conversational run. Keep effort relaxed and able to speak in full sentences throughout. Adjust pace down on hot, hilly, or fatigued days.

RPE 3–4 · 5:51–6:59 min/km

Relaxed Strides

Warm-up15m×6Work20sRecovery1mCool-down10m

Short, smooth, relaxed strides with full recovery. Focus on form and turnover, never sprint. The easy running is in the warmup and cooldown.

RPE 6–7

Long Easy Run

Work1h

Long easy run kept conversational with finishing reserve. Do not push the pace; the goal is time on feet and aerobic durability.

RPE 3–4 · 5:51–6:59 min/km

Week 2

Easy Run

Work40m

Easy, conversational run. Keep effort relaxed and able to speak in full sentences throughout. Adjust pace down on hot, hilly, or fatigued days.

RPE 3–4 · 5:51–6:59 min/km

Threshold Cruise Intervals

Warm-up15m×3Work6mRecovery90sCool-down10m

Threshold cruise intervals at current Threshold pace. Work segments are comfortably hard (short phrases only); recoveries are easy jogging. Warm up and cool down fully.

RPE 6–7 · 5:06–5:20 min/km

Easy Run

Work40m

Easy, conversational run. Keep effort relaxed and able to speak in full sentences throughout. Adjust pace down on hot, hilly, or fatigued days.

RPE 3–4 · 5:51–6:59 min/km

Goal Pace Segments

Warm-up15m×2Work8mRecovery2mCool-down10m

Goal-pace segments at the supported goal 10K pace. Hold the pace smooth and controlled; recoveries are easy jogging. This is race-specific practice, not a test of current fitness.

RPE 7–8 · 4:54–5:06 min/km

Long Easy Run

Work1h

Long easy run kept conversational with finishing reserve. Do not push the pace; the goal is time on feet and aerobic durability.

RPE 3–4 · 5:51–6:59 min/km

Week 3

Easy Run

Work40m

Easy, conversational run. Keep effort relaxed and able to speak in full sentences throughout. Adjust pace down on hot, hilly, or fatigued days.

RPE 3–4 · 5:51–6:59 min/km

Interval Repeats

Warm-up15m×5Work3mRecovery2mCool-down10m

Interval repeats at current Interval pace. Work segments are fast but controlled with full recovery between repeats. Warm up and cool down fully.

RPE 7–8 · 4:36–4:47 min/km

Easy Run

Work40m

Easy, conversational run. Keep effort relaxed and able to speak in full sentences throughout. Adjust pace down on hot, hilly, or fatigued days.

RPE 3–4 · 5:51–6:59 min/km

Threshold Cruise Intervals

Warm-up15m×3Work6mRecovery90sCool-down10m

Threshold cruise intervals at current Threshold pace. Work segments are comfortably hard (short phrases only); recoveries are easy jogging. Warm up and cool down fully.

RPE 6–7 · 5:06–5:20 min/km

Long Easy Run

Work70m

Longer easy run kept conversational with finishing reserve. Do not push the pace; the goal is time on feet and aerobic durability.

RPE 3–4 · 5:51–6:59 min/km

Week 4

Easy Run

Work40m

Easy, conversational run. Keep effort relaxed and able to speak in full sentences throughout. Adjust pace down on hot, hilly, or fatigued days.

RPE 3–4 · 5:51–6:59 min/km

Interval Repeats

Warm-up15m×5Work3mRecovery2mCool-down10m

Interval repeats at current Interval pace. Work segments are fast but controlled with full recovery between repeats. Warm up and cool down fully.

RPE 7–8 · 4:36–4:47 min/km

Easy Run

Work40m

Easy, conversational run. Keep effort relaxed and able to speak in full sentences throughout. Adjust pace down on hot, hilly, or fatigued days.

RPE 3–4 · 5:51–6:59 min/km

Goal Pace Segments

Warm-up15m×3Work8mRecovery2mCool-down10m

Goal-pace segments at the supported goal 10K pace. Hold the pace smooth and controlled; recoveries are easy jogging. This is race-specific practice, not a test of current fitness.

RPE 7–8 · 4:54–5:06 min/km

Long Easy Run

Work70m

Longer easy run kept conversational with finishing reserve. Do not push the pace; the goal is time on feet and aerobic durability.

RPE 3–4 · 5:51–6:59 min/km

Week 5

Easy Run

Work40m

Easy, conversational run. Keep effort relaxed and able to speak in full sentences throughout. Adjust pace down on hot, hilly, or fatigued days.

RPE 3–4 · 5:51–6:59 min/km

Threshold Cruise Intervals

Warm-up15m×3Work6mRecovery90sCool-down10m

Threshold cruise intervals at current Threshold pace. Work segments are comfortably hard (short phrases only); recoveries are easy jogging. Warm up and cool down fully.

RPE 6–7 · 5:06–5:20 min/km

Easy Run

Work40m

Easy, conversational run. Keep effort relaxed and able to speak in full sentences throughout. Adjust pace down on hot, hilly, or fatigued days.

RPE 3–4 · 5:51–6:59 min/km

Easy Run

Work40m

Easy, conversational run. Keep effort relaxed and able to speak in full sentences throughout. Adjust pace down on hot, hilly, or fatigued days.

RPE 3–4 · 5:51–6:59 min/km

Long Easy Run

Work1h

Long easy run kept conversational with finishing reserve. Do not push the pace; the goal is time on feet and aerobic durability.

RPE 3–4 · 5:51–6:59 min/km

Week 6

Easy Run

Work40m

Easy, conversational run. Keep effort relaxed and able to speak in full sentences throughout. Adjust pace down on hot, hilly, or fatigued days.

RPE 3–4 · 5:51–6:59 min/km

Interval Repeats

Warm-up15m×5Work3mRecovery2mCool-down10m

Interval repeats at current Interval pace. Work segments are fast but controlled with full recovery between repeats. Warm up and cool down fully.

RPE 7–8 · 4:36–4:47 min/km

Easy Run

Work40m

Easy, conversational run. Keep effort relaxed and able to speak in full sentences throughout. Adjust pace down on hot, hilly, or fatigued days.

RPE 3–4 · 5:51–6:59 min/km

Goal Pace Segments

Warm-up15m×3Work8mRecovery2mCool-down10m

Goal-pace segments at the supported goal 10K pace. Hold the pace smooth and controlled; recoveries are easy jogging. This is race-specific practice, not a test of current fitness.

RPE 7–8 · 4:54–5:06 min/km

Long Easy Run

Work70m

Longer easy run kept conversational with finishing reserve. Do not push the pace; the goal is time on feet and aerobic durability.

RPE 3–4 · 5:51–6:59 min/km

Week 7

Easy Run

Work40m

Easy, conversational run. Keep effort relaxed and able to speak in full sentences throughout. Adjust pace down on hot, hilly, or fatigued days.

RPE 3–4 · 5:51–6:59 min/km

Threshold Cruise Intervals

Warm-up15m×4Work6mRecovery90sCool-down10m

Threshold cruise intervals at current Threshold pace. Work segments are comfortably hard (short phrases only); recoveries are easy jogging. Warm up and cool down fully.

RPE 6–7 · 5:06–5:20 min/km

Easy Run

Work40m

Easy, conversational run. Keep effort relaxed and able to speak in full sentences throughout. Adjust pace down on hot, hilly, or fatigued days.

RPE 3–4 · 5:51–6:59 min/km

Interval Repeats

Warm-up15m×6Work3mRecovery2mCool-down10m

Interval repeats at current Interval pace. Work segments are fast but controlled with full recovery between repeats. Warm up and cool down fully.

RPE 7–8 · 4:36–4:47 min/km

Long Easy Run

Work80m

Longest easy run kept conversational with finishing reserve. Do not push the pace; the goal is time on feet and aerobic durability.

RPE 3–4 · 5:51–6:59 min/km

Week 8

Easy Run

Work40m

Easy, conversational run. Keep effort relaxed and able to speak in full sentences throughout. Adjust pace down on hot, hilly, or fatigued days.

RPE 3–4 · 5:51–6:59 min/km

Interval Repeats

Warm-up15m×6Work3mRecovery2mCool-down10m

Interval repeats at current Interval pace. Work segments are fast but controlled with full recovery between repeats. Warm up and cool down fully.

RPE 7–8 · 4:36–4:47 min/km

Easy Run

Work40m

Easy, conversational run. Keep effort relaxed and able to speak in full sentences throughout. Adjust pace down on hot, hilly, or fatigued days.

RPE 3–4 · 5:51–6:59 min/km

Goal Pace Segments

Warm-up15m×4Work8mRecovery2mCool-down10m

Goal-pace segments at the supported goal 10K pace. Hold the pace smooth and controlled; recoveries are easy jogging. This is race-specific practice, not a test of current fitness.

RPE 7–8 · 4:54–5:06 min/km

Long Easy Run

Work80m

Longest easy run kept conversational with finishing reserve. Do not push the pace; the goal is time on feet and aerobic durability.

RPE 3–4 · 5:51–6:59 min/km

Week 9

Easy Run

Work40m

Easy, conversational run. Keep effort relaxed and able to speak in full sentences throughout. Adjust pace down on hot, hilly, or fatigued days.

RPE 3–4 · 5:51–6:59 min/km

Threshold Cruise Intervals

Warm-up15m×3Work6mRecovery90sCool-down10m

Threshold cruise intervals at current Threshold pace. Work segments are comfortably hard (short phrases only); recoveries are easy jogging. Warm up and cool down fully.

RPE 6–7 · 5:06–5:20 min/km

Easy Run

Work40m

Easy, conversational run. Keep effort relaxed and able to speak in full sentences throughout. Adjust pace down on hot, hilly, or fatigued days.

RPE 3–4 · 5:51–6:59 min/km

Goal Pace Segments

Warm-up15m×2Work8mRecovery2mCool-down10m

Goal-pace segments at the supported goal 10K pace. Hold the pace smooth and controlled; recoveries are easy jogging. This is race-specific practice, not a test of current fitness.

RPE 7–8 · 4:54–5:06 min/km

Long Easy Run

Work1h

Long easy run kept conversational with finishing reserve. Do not push the pace; the goal is time on feet and aerobic durability.

RPE 3–4 · 5:51–6:59 min/km

Week 10

Easy Run

Work40m

Easy, conversational run. Keep effort relaxed and able to speak in full sentences throughout. Adjust pace down on hot, hilly, or fatigued days.

RPE 3–4 · 5:51–6:59 min/km

Easy Run

Work40m

Easy, conversational run. Keep effort relaxed and able to speak in full sentences throughout. Adjust pace down on hot, hilly, or fatigued days.

RPE 3–4 · 5:51–6:59 min/km

Relaxed Strides

Warm-up15m×6Work20sRecovery1mCool-down10m

Short, smooth, relaxed strides with full recovery. Focus on form and turnover, never sprint. The easy running is in the warmup and cooldown.

RPE 6–7

Final 10K Race

Warm-up10mWork10kmCool-down10m

Final 10K race at the supported goal 10K pace. Warm up lightly, run the race at controlled goal pace, and cool down gently afterward.

RPE 7–8 · 4:54–5:06 min/km