Sample plan

10K training plan for sub-42

Alex goes after a 10K personal best.

Alex is 36 and has run for four years, but not for long each week: three runs, about 12 km, a longest run of 8 km — and a 44:30 10K he has not beaten since. Speed he has; kilometres he does not. Eleven weeks to an autumn 10K, chasing anything under 42 minutes.

Built by Tuin on 8 September 2026
Shown from this week, so it reads like a plan starting today — every weekday, distance and session is exactly as it was written.

The runner is made up. The plan is not: it is exactly what Tuin built from these numbers, through the same door every athlete's first plan goes through. It was written in Spanish — the other two languages are translated word for word, never renumbered, and strength exercises are named from a standard glossary so they read the same everywhere.

Why this plan looks like this

Eleven weeks is enough to build kilometres or to sharpen speed, and Alex's eight weeks say which one he is short of: the 44:30 is already in his legs, the volume is not. So the plan leaves the hard sessions short and spends its weeks growing the easy running underneath them — the opposite of what a runner chasing a time usually asks for, and the reason the coach explains itself at length below.

What the coach was told

Goal
Autumn 10K
Race day
27 December 2026
Distance
10 km
Target
41:45
Runs per week
3
Weekly volume
~12 km
Longest run
8 km
Recent effort
10 km · 44:30
Threshold pace
4:35/km

The eight weeks before

Weekly kilometres the coach read before writing a single session — the runs it built on.

12
12
13
13
8
13
13
13

What the coach said, handing it over

Alright, here's your first plan: 11 weeks until the 10K on December 27th, based on your recent 44:30 and your goal of 41:45. I've assumed that 41:45 is a real target for this December (not just a "someday" goal) because you've already been running for 4 years, you've done structured intervals and tempos, and your September 10K confirms it — so I'm building you easy aerobic volume plus one quality day, no run-walk approach. If you actually want to ease into the goal, just let me know and I'll dial it back.

Since you're starting today, the first week is partial: tomorrow Wednesday an easy run, Thursday another easy run with some short progressions, and Sunday your first long run. From next week on we'll get back to your Tuesday/Thursday/Sunday pattern.

I've set threshold at around 4:35/km based on your 44:30 (slightly slower than your race pace, which is what we'd expect). The volume climbs gradually from your current ~12-14 km/week up to around 19-20 km in the heavier load weeks, with a recovery week every 3-4 weeks so your body can absorb the work. We'll start working in your target pace (4:11/km) in the long run segments and quality sessions as we get closer to December — asking for it from week 1 would be too big a jump.

I've added strength 1x/week on Fridays (like you asked), with heavy leg work and ankle control — that protects your knees and calves while we build volume. Race week has real sharpening: a short session at race pace on Tuesday and some progressions on Saturday, not just easy runs, so you arrive sharp and not flat.

Two things that would fine-tune this even more: if you have a more recent 5K or 10K than September, or if you know your actual threshold pace, let me know and I'll recalculate everything.

The plan, week by week

Sixteen weeks is a lot to scroll. Every week is folded — open the ones you want, and week one is open already.

11 weeks · Peak week 7 · 21 km planned

Week 1from 14 Oct4 sessions14 km planned

Easy start, first partial week

  • Wed 14
    Easy · 4 km @ 5:40-6:00/km · 20–30 min
    Easy run to start the plan, conversational effort throughout.
  • Thu 15
    Easy · 4 × (25s / 90s) · 25–35 min
    Easy run finishing with short progressions to wake up the legs.
  • Fri 16
    Strength
    Goblet squat 3 × 6 · moderate-heavy · Bulgarian split squat 3 × 6 per side · moderate · Single-leg calf raise (straight knee) 3 × 10 · bodyweight · Single-leg calf raise (bent knee) 3 × 10 · bodyweight · Single-leg glute bridge 3 × 8 · bodyweight
  • Sun 18
    Long · 6 km @ 5:40-6:00/km · 30–40 min
    First long run of the plan, all in conversational zone.
Week 2from 20 Oct4 sessions17 km planned

Getting back to your Tuesday/Thursday/Sunday pattern

  • Tue 20
    Cruise intervals · 3 × (1 km / 90s) · 30–40 min
    First quality session: short intervals at threshold pace, comfortably hard.
  • Thu 22
    Easy · 4 km @ 5:40-6:00/km · 20–30 min
    Easy run, recovering from Tuesday's session.
  • Fri 23
    Strength
    Goblet squat 3 × 6 · heavy · Bulgarian split squat 3 × 6 per side · moderate · Single-leg calf raise (straight knee) 3 × 12 · bodyweight · Single-leg calf raise (bent knee) 3 × 12 · bodyweight · Single-leg glute bridge 3 × 10 · bodyweight
  • Sun 25
    Long · 7 km @ 5:40-6:00/km · 35–45 min
    Long run, easy effort from start to finish.
Week 3from 27 Oct4 sessions18 km planned

Second week of quality work, new stimulus

  • Tue 27
    On/offs · 8 × (1 min / 1 min) · 25–35 min
    On/off short repeats to build aerobic speed without burning out.
  • Thu 29
    Easy · 5 km @ 5:40-6:00/km · 25–35 min
    Easy recovery run.
  • Fri 30
    Strength
    Goblet squat 3 × 6 · heavy · Bulgarian split squat 3 × 6 per side · moderate-heavy · Single-leg calf raise (straight knee) 3 × 12 · bodyweight · Single-leg calf raise (bent knee) 3 × 12 · bodyweight · Single-leg glute bridge 3 × 10 · bodyweight
  • Sun 1
    Long · 7 km @ 5:40-6:00/km · 35–45 min
    Long run, same easy pace, slightly longer distance.
Week 4from 3 Nov4 sessions14 km planned

Deload week, let your body absorb the work

  • Tue 3
    Easy · 4 km @ 5:40-6:00/km · 20–30 min
    Easier week: easy runs only, no intervals.
  • Thu 5
    Easy · 4 km @ 5:40-6:00/km · 20–30 min
    Easy run with relaxed finish.
  • Fri 6
    Strength
    Goblet squat 2 × 6 · moderate · Bulgarian split squat 2 × 6 per side · moderate · Single-leg calf raise (straight knee) 2 × 10 · bodyweight · Single-leg calf raise (bent knee) 2 × 10 · bodyweight
  • Sun 8
    Long · 6 km @ 5:40-6:00/km · 30–40 min
    Shorter long run this week, to deload.
Week 5from 10 Nov4 sessions18 km planned

Back to building, continuous progression

  • Tue 10
    Progressive run · 5 km · 20–30 min
    Continuous progression: start easy and finish close to your threshold pace.
  • Thu 12
    Easy · 5 km @ 5:40-6:00/km · 25–35 min
    Easy recovery run.
  • Fri 13
    Strength
    Goblet squat 3 × 6 · heavy · Bulgarian split squat 3 × 6 per side · heavy · Single-leg calf raise (straight knee) 3 × 12 · bodyweight · Single-leg calf raise (bent knee) 3 × 12 · bodyweight · Single-leg glute bridge 3 × 10 · bodyweight
  • Sun 15
    Long · 8 km @ 5:40-6:00/km · 40–55 min
    Long run, approaching your recent peak distance.
Week 6from 17 Nov4 sessions20 km planned

Introducing marathon/10K race pace in blocks

  • Tue 17
    Over/unders · 3 × (800 m / 800 m) · 30–40 min
    Over/unders: alternating goal race pace and slightly faster, both segments are real work.
  • Thu 19
    Easy · 5 km @ 5:40-6:00/km · 25–35 min
    Easy run, fresh legs for the weekend.
  • Fri 20
    Strength
    Goblet squat 3 × 6 · heavy · Bulgarian split squat 3 × 6 per side · heavy · Single-leg calf raise (straight knee) 3 × 12 · bodyweight · Single-leg calf raise (bent knee) 3 × 12 · bodyweight · Single-leg glute bridge 3 × 10 · bodyweight
  • Sun 22
    Long · 8 km @ 5:40-6:00/km · 40–55 min
    Long run, your longest yet in this plan.
Week 7from 24 Nov4 sessions21 km planned

Specific build, race pace within the long run

  • Tue 24
    Tempo · 6.5 km @ 4:20-4:30/km · 25–35 min
    6x1000m at 10K pace
  • Thu 26
    Easy · 5 km @ 5:40-6:00/km · 25–35 min
    Easy run with progressions.
  • Fri 27
    Strength
  • Sun 29
    Long · 9 km · 40–55 min
    Long run with final segment at goal pace.
Week 8from 1 Dec4 sessions17 km planned

Deload week before the final block

  • Tue 1
    Easy · 5 km @ 5:40-6:00/km · 25–35 min
    Easy run, deload week.
  • Thu 3
    Easy · 5 km @ 5:40-6:00/km · 25–35 min
    Easy run with stretching.
  • Fri 4
    Strength
  • Sun 6
    Long · 7 km @ 5:40-6:00/km · 35–45 min
    Moderate long run, recovering from the hard weeks.
Week 9from 8 Dec4 sessions21 km planned

Final major specific block

  • Tue 8
    Tempo · 6.5 km @ variable · 30–40 min
    Ladder: 3km-2km-1km decreasing pace each segment
  • Thu 10
    Easy · 5 km @ 5:40-6:00/km · 25–35 min
    Easy run with final progressions.
  • Fri 11
    Strength
  • Sun 13
    Long · 9 km · 40–55 min
    Last long run, with a segment at goal race pace.
Week 10from 15 Dec3 sessions17 km planned

Taper begins, volume down

  • Tue 15
    Tempo · 5 km @ 4:11-4:20/km · 15–25 min
    3x1000m at goal race pace
  • Thu 17
    Easy · 5 km @ 5:40-6:00/km · 25–35 min
    Easy run, backing off load.
  • Sun 20
    Long · 7 km @ 5:40-6:00/km · 35–45 min
    Short long run, fresh feeling.
Week 11from 22 Dec4 sessions20 km planned

Race week: taper, not volume

  • Tue 22
    Cruise intervals · 2 × (600 m / 90s) · 20–25 min
    Short taper run at race pace: maintains sharpness without building fatigue. You should finish feeling you could do it again.
  • Thu 24
    Easy · 4 km @ 5:50-6:10/km · 20–30 min
    Very easy run, light legs.
  • Sat 26
    Easy · 5 × (25s / 1 min) · 15–25 min
    Short run with short progressions (openers), race eve.
  • Sun 27
    Race day · 10 km @ 4:11/km · 35–50 min
    10K autumn race. Goal pace 4:11/km to break 41:45.
Other plans
10K under 40:00 →10K in 45:00 →10K in 50:00 →10K in 55:00 →5K under 20:00 →5K in 22:00 →5K under 25:00 →5K in 30:00 →Half under 1:30 →Half in 1:45 →Half in 2:00 →Half in 2:10 →Half in 2:15 →First half, 2:30 →Marathon under 3:00 →Marathon in 3:30 →Marathon in 3:45 →Marathon in 4:00 →First marathon, 4:30 →First trail, 25K →Trail marathon, 42K →50K trail →

Yours would look different

Tuin writes every plan from the runs it can actually see and the goal you set — then keeps rewriting it as your weeks happen. The whole of it is free for 7 days.

Start your free week →
10K training plan for sub-42 · Tuin