01 · Who is it for?Who is this plan for?
The goal is to finish a 10-mile or 15K race strongly, such as the Dutch Dam tot Damloop (10 miles, in September) or Zevenheuvelenloop (15K, in November). You build toward the distance and practice a quicker pace with threshold sessions; a particular finish time is not the aim of this plan.
Not running 10 km6.2 mi yet? Start with the 10K plan. Want to train for a finish time, or would a different weekly structure fit better? Create a personal plan with your own goal and days.
02 · How to use itHow to use this plan
Easy running means you can speak in full sentences. Easy runs and long runs are listed by distance; sessions with blocks are listed in minutes, because the duration of the effort is what matters there.
Threshold pace is comfortably hard: an effort you could sustain for about an hour, when you can only say a few words at a time. It is close to the pace you will run your race at.
For the example runner, easy running in week 1 is around 6:50 min / km11:00 min / mi and around 6:30 min / km10:28 min / mi by the end of the plan. Threshold pace starts around 5:30 min / km8:51 min / mi and shifts to about 5:15 min / km8:27 min / mi. These are examples, not instructions: your paces depend on your own level. If you do not know them, run by breathing and feel.
03 · The plan10-mile training plan: 10 weeks, 3 days a week
Over 10 weeks, you build toward 10 miles, 16.09 km (10 mi)10 mi (16.09 km), or a 15K. The table matches what the plan builder creates for an example runner who already runs 10 km6.2 mi, about 20 km12.4 mi a week over three runs. You run on Tuesday, Thursday, and Sunday. The week grows from 20 km12.4 mi to just over 32 km19.9 mi in week 8. Week 5 is easier; in weeks 9 and 10, you taper toward your race.
| Week | Tuesday | Thursday | Sunday |
|---|---|---|---|
| 1 | 4.5 km2.8 mi easy running | 4.5 km2.8 mi easy running | 11 km6.8 mi easy long run |
| 2 | 6 km3.7 mi easy running | 6 km3.7 mi easy running | 10 km6.2 mi easy long run |
| 3 | Threshold blocks 10 min easy warm-up 3 × (4 min at threshold pace + 1 min easy) 4 min easy cool-down Total: 29 min | 7.5 km4.7 mi easy running with strides | 12 km7.5 mi easy long run |
| 4 | Threshold run 26 min easy warm-up 12 min at threshold pace 15 min easy cool-down Total: 53 min | 9 km5.6 mi easy running with strides | 10 km6.2 mi easy long run |
| 5 · easier | 6 km3.7 mi easy running with strides | 6 km3.7 mi easy running | 8.5 km5.3 mi easy long run |
| 6 | Fartlek 11 min easy warm-up 5 × (3 min at threshold pace + 1:30 min easy) 6 min easy cool-down Total: 40 min | 10 km6.2 mi easy running with strides | 13 km8.1 mi easy long run |
| 7 | Threshold blocks 32 min easy warm-up 3 × (5 min at threshold pace + 1 min easy) 14 min easy cool-down Total: 64 min | 10 km6.2 mi easy running with strides | 11 km6.8 mi easy long run |
| 8 | Threshold run 24 min easy warm-up 20 min at threshold pace 15 min easy cool-down Total: 59 min | 10 km6.2 mi easy running with strides | 13 km8.1 mi easy long run |
| 9 · taper | Short threshold blocks 19 min easy warm-up 3 × (4 min at threshold pace + 1 min easy) 12 min easy cool-down Total: 46 min | 7.5 km4.7 mi easy running with strides | 8 km5 mi easy long run |
| 10 | 17 min easy 4 × (1 min at race pace + 2 min easy) 10 min easy Total: 39 min | Rest day | Saturday: 20 min easy with a few strides Race · Sunday |
The longest run is 13 km8.1 mi, in weeks 6 and 8. So you do not need to run the race distance beforehand: three runs a week and the Tuesday threshold sessions prepare you for the final miles. The example runner finishes 10 miles in about 86 minutes. Choose a long-run route you can cut short if needed; the route planner helps you map out a loop in advance.
04 · 15KTraining for a 15K
A 15K is about a kilometer shorter than 10 miles (16.09 km10 mi). For the same example runner, the plan builder creates exactly the same ten weeks for a 15K; only the race itself is shorter. The example runner needs about 80 minutes instead of 86. You can start a little more boldly than in a 10-mile race, but still save your push for the final part. If your race is in another month, count back ten weeks from race day.
05Training principles
06 · Adjusting a sessionWhen a session does not fit
07Race week and pacing
In the final week, you run a short easy run on Tuesday with four pickups at race pace, plus 20 easy minutes on Saturday to loosen up your legs. Use the extra time for sleep and to lay out your gear.
08 · FAQFrequently asked questions
Summary and next step
This training plan takes you to 10 miles, 16.09 km (10 mi)10 mi (16.09 km), or a 15K in 10 weeks with 3 runs a week. You build your long run to 13 km8.1 mi, run one threshold session a week, and taper over the last two weeks. After your race, the half marathon is a logical next step. Training for a target time or on different days? Create a personal plan.
