Intermediate · 6.2 miles
10-Week Intermediate 10K Training Plan
The 10K (10 kilometers, or 6.2 miles) rewards both speed and endurance. This free 10K training plan develops your lactate threshold and aerobic engine with tempo runs and intervals, while long runs build the stamina to hold a strong pace all the way to the finish.
- Weeks
- 10
- Days / wk
- 4
- Peak / wk
- 61 km
Who this plan is for
Running consistently for 6+ months, comfortable with a weekly long run, ready to add structured quality.
Intermediate plans add one quality session per week — tempo runs and controlled intervals — on top of a solid aerobic base, with a second workout when volume and schedule allow. You build real speed while keeping easy days truly easy.
What you'll work on
- ✓ Raise your lactate threshold with tempo and cruise-interval work
- ✓ Extend endurance with steadily growing long runs
- ✓ Dial in 10K goal pace over race-specific reps
- ✓ Balance quality and recovery to avoid overtraining
Your training paces
Kanni anchors these paces to your fitness. The paces below are what this plan prescribes for a typical intermediate runner — in the app they're personalized to your own recent races and runs.
| Recovery | 6:53/km |
|---|---|
| Easy / aerobic | 6:23/km |
| Long run | 6:34/km |
| Threshold / tempo | 5:10/km |
| Race pace | 4:59/km |
| VO₂ max intervals | 4:40/km |
Week-by-week schedule
The full 10-week plan, from base building to race-week taper. Tap any week to expand it.
Base
Week 1 4 runs
· 35 km
Easy run - conversational pace
Easy run - conversational pace
Long run - build endurance at conversational pace
Easy run - conversational pace
Base
Week 2 4 runs
· 38 km
Easy run - conversational pace
Easy run - conversational pace
Long run - build endurance at conversational pace
Easy run - conversational pace
Base
Week 3 4 runs
· 42 km
Easy run + 6x20s strides - mechanics and leg speed
- Warm-up 4.3 km
- 6x20s strides @ 4:40/km, 80s slow jog rest
- Cool-down 5.2 km
Easy run - conversational pace
Long run - build endurance at conversational pace
Easy run - conversational pace
Build
Week 4 4 runs
· 30 km
Recovery jog - keep it super easy
Easy run - conversational pace
Long run - build endurance at conversational pace
Easy run - conversational pace
Build
Week 5 4 runs
· 47 km
5x 1000m VO2 max intervals with 400m jog recovery
- Warm-up 2.0 km
- Cool-down 1.5 km
Easy run + 6x20s strides - mechanics and leg speed
- Warm-up 5.0 km
- 6x20s strides @ 4:40/km, 80s slow jog rest
- Cool-down 7.3 km
Long run - build endurance at conversational pace
Pre-long-run recovery jog - absorb the week before the key endurance day
Build
Week 6 4 runs
· 51 km
4x 1000m cruise intervals with 400m jog recovery
- Warm-up 2.0 km
- Cool-down 1.5 km
Easy run + 6x20s strides - mechanics and leg speed
- Warm-up 5.0 km
- 6x20s strides @ 4:40/km, 80s slow jog rest
- Cool-down 9.6 km
Long run - build endurance at conversational pace
Pre-long-run recovery jog - absorb the week before the key endurance day
Peak
Week 7 4 runs
· 56 km
10K race-pace run - controlled goal rhythm
- Warm-up 1.5 km
- Cool-down 1.0 km
Easy run + 6x20s strides - mechanics and leg speed
- Warm-up 5.0 km
- 6x20s strides @ 4:40/km, 80s slow jog rest
- Cool-down 11 km
Long run - build endurance at conversational pace
Pre-long-run recovery jog - absorb the week before the key endurance day
Peak
Week 8 4 runs
· 61 km
10K race-pace run - controlled goal rhythm
- Warm-up 1.5 km
- Cool-down 1.0 km
Easy run + 6x20s strides - mechanics and leg speed
- Warm-up 5.0 km
- 6x20s strides @ 4:40/km, 80s slow jog rest
- Cool-down 12 km
Long run - build endurance at conversational pace
Pre-long-run recovery jog - absorb the week before the key endurance day
Taper
Week 9 4 runs
· 37 km
Short race-pace tune-up to stay sharp
- Warm-up 1.5 km
- Cool-down 1.0 km
Easy run + 6x20s strides - mechanics and leg speed
- Warm-up 4.2 km
- 6x20s strides @ 4:40/km, 80s slow jog rest
- Cool-down 5.1 km
Taper long run - relaxed aerobic rhythm, finish fresh
Easy run - conversational pace
Taper
Week 10 4 runs
· 24 km
Short race-pace tune-up to stay sharp
- Warm-up 1.5 km
- Cool-down 1.0 km
Easy run + 6x20s strides - mechanics and leg speed
- Warm-up 2.2 km
- 6x20s strides @ 4:40/km, 80s slow jog rest
- Cool-down 2.7 km
Taper long run - relaxed aerobic rhythm, finish fresh
Easy run - conversational pace
How this plan is built
- ◆ Determined plan length: 10 weeks (default for goal).
- ◆ Starting weekly volume: 35.0 km. Target peak weekly volume: 63.0 km.
- ◆ Periodization: 3 base, 3 build, 2 peak, 2 taper week(s); recovery weeks every 4 weeks.
- ◆ Weekly volume progression respects the 10% rule (cap +10% per week, +8 km absolute).
- ◆ Training days: 2, 4, 6, 7. Long run scheduled on day 6.
- ◆ Pace zones anchored to VDOT 40.2 (Daniels intensities) with goal race pace 4:59/km.
- ◆ Long runs capped by recent history: longest run in the last 30 days 14.0 km; weekly long-run growth ≤ 10%.
- ◆ Assembled 40 sessions across 10 weeks; max 2 hard session(s) per week, no back-to-back hard days.
- ◆ Session selection tuned for intermediate runner: one quality session per week, a second when volume and schedule support it.
10K training plan FAQs
How long is this 10K training plan? +
This intermediate 10K plan is built by Kanni's training engine and covers the full block from base building through a race-week taper. Each week schedules the right mix of easy runs, long runs, and — where appropriate for your level — quality sessions.
Is this 10K plan really free? +
Yes. You can follow the entire 10K plan for free right here on the web. Download the Kanni app to sync it to your iPhone and Apple Watch, track your runs against it, and get an AI coach that adapts the plan as you progress.
How many days a week will I run? +
This plan schedules runs on the days that best fit a intermediate runner. You can generate a version with a different number of days a week using the plan builder — pick the schedule that fits your life and Kanni handles the rest.
What if I miss a run or the plan feels too hard? +
Missing the occasional run won't derail you — consistency over weeks matters more than any single session. In the Kanni app, your AI coach can adjust upcoming workouts based on how training is actually going, so the plan stays realistic.
Explore more plans
Train smarter with an AI coach
Sync this plan to your iPhone and Apple Watch. Kanni tracks every run, adapts the plan to your progress, and coaches you to the finish line.