9-Week Advanced 10K Training Plan

The complete schedule — every workout, every recovery week, the taper — generated by the same open-source engine that powers the RunPlan app.

Is this the right plan? For experienced runners: 4 runs a week from day one, week 1 already at 3.3 hours with a 60-minute long run. Pick it if that first week reads like a normal week, not a stretch.

Wrong level? Same race as a 9-week beginner plan or a 9-week intermediate plan.

weeks

runs / week

workouts

4.9h

peak week (W8)

base · 2wspeed · 3wpeak · 3wtaper · 1w

10K training paces

The workouts below carry zones (Z2, Z4…) instead of fixed paces, because pace is personal — it should come from a race you’ve run, not a table. Enter one and the whole plan gets paces:

A race you’ve run recently

Easy & long runsZ1–Z2
5:15/km
Steady & marathon paceZ3
4:45/km
Threshold & tempoZ4
4:28/km
Intervals & repetitionsZ5
4:09/km

At this fitness, a trained-for 10K lands around 43:32 (4:21/km) — that is the race this plan is building you toward.

Prefilled with a typical result — enter your own race above.

Repetition paces, mile splits and equivalent times for every distance live in the full training pace calculator.

The full 9-week schedule

Free export:

- 10K Pace (4 × 300s)~50 min
  Warm-up 10min · 4 × 5:00 @ Z4 (2:30 jog) · Cool-down 10min
- Long Run~60 min
- Progression Run~47 min
  Warm-up 3min · 35:00 @ Z3 · 6:00 @ Z4 · Cool-down 3min
- Easy + Strides (4 x 25s)~39 min
  35:00 @ Z2 · 4 × 0:25 @ Z5 (60s jog)
- Hill Repeats (8 x 60s)~40 min
  Warm-up 10min · 8 × 1:00 @ Z4 (90s jog) · Cool-down 10min
- Long Run~60 min
- Easy + Strides (4 x 25s)~54 min
  50:00 @ Z2 · 4 × 0:25 @ Z5 (60s jog)
- Easy Run~55 min
- Ladder Intervals (12 segments)~61 min
  Warm-up 5min · 1:30/1:45/2:00/2:15/2:30/2:45/3:00/3:15/3:30/3:45/4:00/4:15 @ Z5 (90s jog) · Cool-down 5min
- Mile Repeats (4 x 1mi)~56 min
  Warm-up 10min · 4 × 6:00 @ Z4 (3:00 jog) · Cool-down 10min
- Progressive Long Run~60 min
  45:00 @ Z2 · 15:00 @ Z3
- Easy Run~55 min
- Time Trial (25min)~45 min
  Warm-up 10min · 25:00 @ Z4 · Cool-down 10min
- Hill Repeats (10 x 75s)~50 min
  Warm-up 10min · 10 × 1:15 @ Z4 (1:45 jog) · Cool-down 10min
- Long Run~60 min
- Progression Run~47 min
  Warm-up 3min · 35:00 @ Z3 · 6:00 @ Z4 · Cool-down 3min
- Hill Repeats (12 x 90s)~62 min
  Warm-up 10min · 12 × 1:30 @ Z4 (2:00 jog) · Cool-down 10min
- 10K Pace (3 × 600s)~57 min
  Warm-up 10min · 3 × 10:00 @ Z4 (2:30 jog) · Cool-down 10min
- Progressive Long Run~60 min
  45:00 @ Z2 · 15:00 @ Z3
- Easy Run~80 min
- Ladder Intervals (12 segments)~61 min
  Warm-up 5min · 1:30/1:45/2:00/2:15/2:30/2:45/3:00/3:15/3:30/3:45/4:00/4:15 @ Z5 (90s jog) · Cool-down 5min
- Threshold Run (3 x 10min)~47 min
  Warm-up 10min · 3 × 10:00 @ Z4 (60s jog) · Cool-down 5min
- Race Rehearsal (20min @ 10KP)~80 min
  45:00 @ Z2 · 20:00 @ Z4 · 15:00 @ Z2
- Easy + Strides (4 x 25s)~54 min
  50:00 @ Z2 · 4 × 0:25 @ Z5 (60s jog)
- Intervals (4 segments)~25 min
  Warm-up 5min · 4 × 3:00 @ Z5 (60s jog) · Cool-down 5min
- 10K Pace (3 × 600s)~57 min
  Warm-up 10min · 3 × 10:00 @ Z4 (2:30 jog) · Cool-down 10min
- Race Rehearsal (20min @ 10KP)~80 min
  45:00 @ Z2 · 20:00 @ Z4 · 15:00 @ Z2
- Progression (3x20)~66 min
  Warm-up 3min · 20:00 @ Z2 · 20:00 @ Z3 · 20:00 @ Z4 · Cool-down 3min
- Ladder Intervals (12 segments)~61 min
  Warm-up 5min · 1:30/1:45/2:00/2:15/2:30/2:45/3:00/3:15/3:30/3:45/4:00/4:15 @ Z5 (90s jog) · Cool-down 5min
- Threshold Run (2 x 12min)~40 min
  Warm-up 10min · 2 × 12:00 @ Z4 (60s jog) · Cool-down 5min
- Race Rehearsal (20min @ 10KP)~80 min
  45:00 @ Z2 · 20:00 @ Z4 · 15:00 @ Z2
- Medium-Long Run~110 min
- Progression Run~47 min
  Warm-up 3min · 35:00 @ Z3 · 6:00 @ Z4 · Cool-down 3min
- Easy Run~45 min
- Easy Run~25 min

How this 10k plan is built

Weekly running time starts around 2 hours and peaks at 4.9 in week 8, with 1 recovery weeks spaced through the build. The longest single run is 110 minutes, in week 8 — then the taper brings you to the start line fresh.

This plan is generated by RunPlan's open-source training engine, which encodes the classic coaching canon: Jack Daniels' pacing and intensity distribution, Pete Pfitzinger's long-run progressions, and Hal Higdon's instinct for plans a normal person can finish. The structure is periodized — base, sharpening, peak, taper — with deload weeks on a regular cadence and weekly load ramps kept inside safe bounds. The advanced version trains close to the classic book schedules: higher volume, regular quality, race rehearsals, and long runs that respect Pfitzinger more than your calendar. For the 10K, the mix leans on threshold: the race sits at the edge of sustainable discomfort, so tempo runs and cruise intervals carry the plan.

You can read the actual generator on GitHub — this exact schedule is its output, not an editor’s spreadsheet. The deeper story is in how the plans actually work.

What you’ll be running

Easy runs8
Intervals & hills7
Long runs6
Other quality5
Tempo & threshold5
Race rehearsals & time trials4

Common questions

How many days a week does this 10k plan require?

4 runs per week for 9 weeks — 35 workouts in total. The biggest week is week 8 at about 4.9 hours of running.

What is the longest run in this 10k plan?

110 minutes, in week 8. The long run builds gradually and is cut back on recovery weeks — you never jump to the peak, you arrive at it.

How many hours a week does it take?

Between about 2 and 4.9 hours of running, depending on the week — the plan ramps up through the build and drops sharply in the taper and on the 1 built-in recovery weeks.

Can I download this plan as a PDF or add it to my calendar?

Yes, free: print or save the full schedule as a PDF, download it as a .ics calendar file anchored to your start date, or export a CSV — the buttons are right above the schedule. The app runs the same plan from your Apple Watch, with your paces and haptic cues.

What paces should I run these workouts at?

Enter a recent race result in the paces block on this page — every zone in the plan gets a pace, plus a projected 10k time. Deriving paces from a result you have actually run (Daniels' VDOT method) beats copying a table; the app does the same automatically and re-derives them as you get fitter.

Is this plan really free?

Yes. This page shows the real plan, generated by the same open-source engine the RunPlan app uses. The app itself is also free — no subscription, no locked weeks — and runs every workout from your Apple Watch with live intervals and pace targets.

What if I miss a week?

Do not try to make missed volume up — that is how injuries happen. Rejoin the plan where the calendar says you are, and treat the first week back as easier than written. Recovery weeks are built in on a regular cadence, which absorbs most real-life interruptions.