Twelve weeks to a 10K you're actually proud of.
The 10K rewards a strong threshold and the legs to hold it. This 12-week block builds both: tempo and threshold intervals to lift your ceiling, race-pace work to teach the rhythm, easy aerobic days to soak it all up, and a clean taper to race week.
Runners targeting a 10K PR or first competitive 10K, comfortable with 3+ runs a week.
- ✓12 weeks of periodized runs (4–5/week)
- ✓Threshold, VO2, and 10K-pace sessions
- ✓Pace + HR targets on every workout
- ✓Long runs that build endurance without crushing you
- ✓Race-week taper and pacing plan
Built on the method of Breno Melo.
Want weekly feedback and race-day strategy? Apply for 1:1 coaching instead.
What a typical week looks like.
Rest or 30–40 min easy shakeout + mobility
Quality session — intervals at threshold/VO2 with full warm-up and cool-down
Easy aerobic run, conversational pace
Tempo or race-pace work + strides
Rest or easy cross-training + core
Long run with structured pace segments
Easy recovery run or full rest + strength
Instant delivery via TrainingPeaks (no paid TrainingPeaks membership required) + PDF · 10K · 12 weeks · 4–6h/week