Running
10K training plan
Running a city 10K or your first 10K race? TriQuest builds a personal 10K plan around the days and the time you have.
How your 10K plan is built
You choose the race and tell TriQuest what your week looks like. The plan is built in phases: a base of mostly easy running, a build with more quality, a race-specific phase with sessions at race pace and a taper before the start.
What a 10K asks of you
Threshold
tempo runs close to race pace, the core of 10K training.
Speed
intervals that make race pace easier to hold.
Long run
one longer easy run a week that builds endurance.
Race day
a taper, so you arrive rested.
A week that fits your life
- You set the days you can run, how much time you have each day and the day for the long run.
- Most runs are easy, and hard sessions get easier days in between.
- Lighter weeks come at regular intervals, so your body has time to absorb the work.
- When your week changes, you move or shorten a session and the plan takes it into account.
Workouts with pace and heart rate
- Pace and heart rate zones from your own thresholds.
- Workouts go to your Garmin step by step, and the run comes back to the plan by itself.
- With an Apple Watch, your planned workouts are in the watch's Workout app.
- Want to work out a pace or a goal time? Use the pace calculator or the race time predictor.
Common questions
Common questions about 10K training
How many runs a week will I get?
It depends on your week. You set the days you can train and how much time you have, and the plan puts the sessions there, with easier days between the hard ones.
Can I run on a treadmill?
Yes. Choose treadmill or outdoors on the workout, and it is linked to the right shoes.
What if I get injured or ill?
The plan adapts. You can pause your training and get a gradual return, and the Coach follows up the problem and proposes changes that you approve.
What does it cost?
During the beta, everything is included at no cost.
More about TriQuest
Running
Plans from 5K to the marathon, with pace and heart rate zones.
5K training plan
More speed over a short distance, built on easy running.
Half marathon training plan
Tempo runs and long runs that grow toward 21.1 km.
Marathon training plan
Long runs and time on your feet, all the way to 42.2 km.
Pace calculator
Work out pace, time or distance from the other two.
Race time predictor
Estimated 5K, 10K, half marathon and marathon times from one race.
Ready to train smarter?
Let TriQuest bring the plan, the workouts, the analysis and the coaching together in one place.