🚀 FINALLY AVAILABLE: GoAndRace-Garmin Connect Revolution!

Garmin Connect
  • Auto-Upload: Tomorrow's workout will be uploaded daily to your Garmin.
  • Auto-Import: Find your Garmin activities instantly in your GoAndRace calendar.
  • Virtual Coach: Automatic adherence and TRIMP analysis.
Auto-Upload
Auto-Import
Coach

10k Training Plan Generator

Create your custom 10k schedule in seconds

Prepare Your 10k with a Custom Plan

Looking for a 10k training plan?

Get your free 8-week custom plan with Go&Race!

This tool generates 10k training schedules for times between 35min and 1h 15min, adapting frequency (from 3 to 6 workouts per week) and workload based on your goal.

Much more than a spreadsheet

Unlock your full training potential by registering for free:

Garmin Connect
Garmin Connect

Automatic sync: send workouts to your watch and import results without lifting a finger.

Coach on Wrist

Download .FIT files and let your watch (Garmin, Coros, etc.) guide you step-by-step.

Sync Strava

Connect your account: import workouts and analyze if you stuck to the plan.

Advanced Analysis

Monitor Training Load (TRIMP), set your Heart Rate Zones, and get weather forecasts.

Features available in your Personal Area

Watch the video & Subscribe to our channel!

🏃‍♂️ Help us keep running!

🍺 goandrace.com is free, and we want to keep it that way forever. Your support helps us cross the finish line every day.

Your 10k Plan Philosophy

The 10k is the pure essence of running: a lethal mix of aerobic power and lactic endurance. Here is how we structured your journey.

The 6 Pillars of the 10K

The Lactic Engine

To run a fast 10k, you need quality. The plan includes specific interval sessions (short, medium, and long) to teach your body to clear lactic acid while running at high speeds.

Easy means Easy

If you want to push hard on quality days, you must recover on Easy Run days. Don't be tempted by the stopwatch: run easy to promote muscle capillarization.

The Long Run (Time on Feet)

Our long run usually stops between 12 and 16 km (based on your target). Going further doesn't make you faster over 10k, but it unnecessarily fatigues your tendons and joints.

Warm-up and Strides

Muscles need preparation. You will always find warm-up kilometers before intervals and short strides (not to be run all-out) to maintain mechanical brilliance.

The Race Pace Test

About two weeks before the race, the plan will ask you to run reps exactly at your target Race Pace. It's the workout that certifies your preparation.

Tapering

The work is not done in the final week. In the last few days, volumes drop drastically to rest the nervous system and get you to the start line with a crazy desire to run.

💡 Your Race, Your Feelings

The plan is a guide, but you are the pilot. If you are exhausted one day, turn the intervals into an easy run, or insert walking breaks during recoveries. Listening to your body is the first rule of any good runner.

Goal

Lower your personal best on the 10,000 meters by running smart.

Set Your Goal

Note: The race date must be a Sunday.
Target Race Pace: --:--

Frequently Asked Questions (FAQ) - 10k

Using the Plan

Yes, our plans adapt to various levels. If you are a complete beginner, we recommend choosing a realistic goal (e.g., 60 or 70 minutes) and ensuring you have an aerobic base that allows you to run at least 5k continuously.

Of course. The calendar is a flexible suggestion. The important thing is to respect the sequence of workouts, avoiding two "quality" sessions (like intervals and race-pace runs) on consecutive days to allow your body to recover.

Don't worry, missing one workout won't compromise 8 weeks of preparation. Just resume the plan from the current day. Never try to "make up" for the missed workout by cramming it in, as this only increases the risk of injury.

Training Methodology

For the 10k, our plans balance building the aerobic base (through Slow Runs) with specific workouts to increase the Anaerobic Threshold and VMA (Maximal Aerobic Speed), which are crucial for running fast over this distance.

Zone 2 training is running at a very low intensity (conversational pace). It makes up about 80% of the plan's volume and is essential for building endurance, promoting capillary growth, and recovering between interval sessions.

Unlike the marathon, a 10k requires high aerobic power and efficient running mechanics. Intervals (SIT, MIT) train your body and mind to run at paces faster than race pace, improving your running economy.

Practical Tips

Have a light snack rich in simple carbohydrates about 2 hours before the workout (e.g., toast with jam or a banana). Avoid high-fiber or high-fat foods that slow digestion and could cause discomfort at high intensities.

Generally, no. A 10k takes between 35 and 75 minutes, a timeframe where your muscle glycogen stores are more than sufficient. It's much more important to carb-load the day before and have a proper breakfast on race morning.

During the final week, the volume (total mileage) decreases drastically, but you will keep short "speed recalls." This rests the muscles and sheds accumulated fatigue without losing sharpness and responsiveness in your legs.

Being a relatively short and fast distance, many runners opt for lighter, more responsive shoes compared to marathon shoes. But remember the golden rule: never wear brand new shoes on race day! Make sure you've done at least a few quality workouts in them.
🍺 A beer for the Team?