10K training plan
- 12 weeks
- Running
Goal: 10K PB / race
- Duration
- 12 weeks
- Sessions
- 82 in total
- avg. 6.8 per week
- Training time
- avg. 5.5 h/week
- Peak week 6.5 h
- Key sessions
- 19 key sessions
How the training load develops
Training time per week over 12 weeks. The toughest week is week 11 with 6.5 h.
Plan structure
82 sessions spread over 12 weeks, around 67 hours of training and a total load of 3,845 TSS.
- Running 59 sessions 539.6 km in total
- Strength training 23 sessions
| Week | Sessions | Sports | Time |
|---|---|---|---|
| 1 | 7 2 Key |
|
5.7 h |
| 2 | 7 2 Key |
|
6.3 h |
| 3 | 7 1 Key |
|
4.5 h |
| 4 | 7 2 Key |
|
6.2 h |
| 5 | 7 2 Key |
|
6.1 h |
| 6 | 7 1 Key |
|
4.8 h |
| 7 | 7 2 Key |
|
6 h |
| 8 | 7 2 Key |
|
6.4 h |
| 9 | 7 1 Key |
|
4.8 h |
| 10 | 7 2 Key |
|
6 h |
| 11 | 7 1 Key |
|
6.5 h |
| 12 | 5 1 Key |
|
3.3 h |
A look inside the plan
Sample week: week 5 of 12
This is exactly how your plan will look in the Aspect App after you buy it. Tap a session to see its structure, intervals and target ranges.
You can also download run workouts as FIT files for Garmin, Wahoo, COROS and others, or as ZWO files for Zwift.
Week 5 Build Phase 2 – Load Week 2 7 sessions 6:05 h 50.1 km 2
About this training plan
More speed over 10 km, for runners who have already raced the distance. Long threshold blocks, a mid-plan test, VO2max sessions and race-pace work, all guided by heart rate, take you to the point where you’ve trained almost the whole distance at race pace.
Who the plan is for
You run about 40 to 55 km a week, you have a 10K time you want to bring down, and five running days fit into your week. An easy run of 14 to 16 km is manageable, and you know the basics of threshold intervals.
If you’re running your first 10K, start with Level 1. If six running days and more than 55 km a week are normal for you, Level 3 is the right fit.
How the plan works
Your running days are Tuesday, Wednesday, Friday, Saturday and Sunday; Monday and Thursday stay run-free. From the first week, the threshold intervals on Tuesday grow from 1.5 km to 2 and 2.5 km with short jog recoveries, so you train not just the pace but how long you can hold it. Strides on Friday tidy up your running form, and the long Sunday run grows to 16 km and includes a section at the upper end of the endurance zone.
A mid-plan 5 km test in the second recovery week rechecks your threshold heart rate for the second half of the plan. After that, Tuesday’s focus shifts to VO2max: first 400 m repeats, then four-minute intervals. Friday becomes your second quality day with a tempo run, and the long run reaches 18 km. In the two peak weeks you run 3 km blocks at race pace on Tuesdays, building up to the dress rehearsal with 9 km. On Fridays, four-minute intervals keep your legs sharp.
In race week, volume drops significantly, and two short opener sessions with race-pace sections bring you to the start line fresh. Every third week is a recovery week with shorter runs. Strength training for injury prevention after the Saturday run is part of the plan up to race week, and stretching on Monday right to the end.
What you need before you start
- A current test result from an all-out 10 km run on a flat route or from a lab performance test, from which you determine your threshold heart rate.
- A running watch that displays heart rate, ideally with a chest strap, and a loop without traffic lights so your intervals and jog recoveries stay precise.
Support within the plan
For every block, a briefing explains what matters, and the note on the mid-plan test shows you how to re-establish your threshold heart rate. Mental coaching prompts help you set your goal time, embrace the hard intervals and make your race pace second nature. After the race, the plan shows you how to ease back into training.
Which level is right for you?
- Level 1: 5 km without stopping, less than 25 km a week, your first 10K. Three running days, one interval day, and by the end more than half the distance at race pace.
- Level 2: A 10K race time, about 40 to 55 km a week. Five running days, from mid-plan a tempo run or VO2max as a second quality day, and by the end almost the whole distance at race pace.
- Level 3: More than 55 km a week and a target race in the calendar. Six running days, threshold work as timed intervals, hill repeats, two hard days a week from mid-plan, a long run of up to 24 km, race pace in long blocks.
Intensity guidance
Your training thresholds
Session intensity is based on your personal thresholds. After buying, you enter them in the Aspect App – the plan then converts every target for you. If they’re already stored in Intervals.icu, you can import them with one click during setup. Here’s how to find your values:
- Threshold HR (running)Your threshold heart rate is the highest heart rate you can sustain for about 60 minutes. How to find it: after a good warm-up, run on your own for 30 minutes as fast as you can hold evenly – your average heart rate over the last 20 minutes is your threshold HR. Alternatively, from an all-out 10K run: 98% of your average HR over the full 10 km (average 176 bpm → threshold HR 172 bpm). A chest strap gives the most accurate reading.
Device sync via Intervals.icu
Your plan on your watch
Send your plan to your free Intervals.icu calendar in just a few clicks. From there, your run sessions go to your watch as structured workouts with intervals and target ranges – or into Zwift. No retyping and no file imports.
Ready in six steps
- Buy the planOnce your payment has been received, you’ll get your access link by email.
- Save it to your Aspect accountWith a free Aspect account, you save the plan under “My plans”.
- Connect Intervals.icuTap “Intervals.icu” at the top of your plan and connect your free account on intervals.icu (opens an external site). No account yet? You can create one there in a minute.
- Match your target valuesThe app checks whether Intervals.icu holds the same values as your plan (e.g. FTP, threshold heart rate or threshold pace). Any differences can be matched with one click.
- Choose a start date and sendChoose your start Monday, check the preview, send.
- Connect your deviceIn Intervals.icu, go to Settings → Connections, connect your device or platform and enable uploading of planned workouts (e.g. “Upload planned workouts”).
What arrives where
| Platform | What arrives |
|---|---|
| Garmin | Running as structured workouts; strength: title only, no exercises (supported) |
| Zwift | Run workouts (supported) |
| Suunto | Planned workouts (watches with SuuntoPlus Guides) (supported) |
| COROS | Planned workouts – the first time only, drag the “Intervals.icu” training plan into your calendar in the COROS app. (supported) |
| Huawei | Only the next run session at a time (sent to the watch in the Huawei app) (limited) |
| Apple Watch | No official integration – only via third-party apps (e.g. Watchletic – the Intervals.icu import is a paid feature) (limited) |
| Polar | No direct transfer (not supported) |
- Most services receive roughly the next 7 days at a time. The complete plan is in your Intervals.icu calendar.
- Intervals.icu calculates the target ranges from your values there (e.g. FTP, threshold HR, threshold pace). If you change them, upcoming workouts are adjusted with the next sync.
- During setup, the Aspect App checks whether your values in Intervals.icu match your plan. You resolve any differences with one click – in either direction, with a side-by-side comparison first.
- If you move a session within its week in the Aspect App, Intervals.icu updates automatically – and so does your device at the next sync.
- Zwift uses the values in your Zwift profile (FTP, 5K time). Enter the same values there as in Intervals.icu.
- Strength sessions appear in the Intervals.icu calendar with a description and planned duration. On your watch they only show their title. You’ll find the exercises in the Aspect App.
In the Aspect App you can also download run workouts as FIT files (e.g. for Garmin, Wahoo, COROS) or as ZWO files for Zwift.
What you get
- The complete 12-week plan82 sessions, structured week by week and day by day.
- All sessions in the Aspect AppEvery session with its full structure. In the browser on your smartphone, tablet or computer.
- Flexible within your weekIf a day doesn’t suit you, you can use a free Aspect account to move sessions to another day within the plan week or change their order – by drag & drop on a computer, or via “Move to…” on a smartphone. You can restore the original order at any time. If you’ve sent the plan to Intervals.icu, it is updated there automatically.
- Straight to your watchAs structured workouts via your free Intervals.icu account – to Garmin, COROS, Suunto & more. Or as a FIT/ZWO download. How it works
- 19 marked key sessionsThe sessions that matter most in each week. They take priority if you need to reschedule.
- Access with or without an accountPersonal access link by email. With a free Aspect account, saved permanently under “My plans” – and ready to send to your watch.
How it works
- OrderAdd the plan to your basket and pay with PayPal, card and more (via Stripe) or by bank transfer.
- Check your inboxOnce your payment has been received, you’ll get your personal access link.
- Open your planThe link opens your plan straight in the Aspect App – nothing to install.
- Save it to your accountOptional and free: save the plan to your Aspect account and open it again at any time.
- Get it onto your watchOptional: send it to your calendar via Intervals.icu with your start date – and from there to your watch. Here’s how
Created by your coach
Hi, I’m Alex – coach and the mind behind aspect®. My training plans grow out of my endurance coaching work in triathlon, cycling and running. If you’d rather have individual coaching than a ready-made plan, take a look at 1:1 coaching.
Frequently asked questions
How do I get the training plan after purchase?
Once we’ve received your payment, you’ll get an email with your personal access link. Use it to open the plan directly in the Aspect App – in the browser on your smartphone, tablet or computer. You’ll also receive your invoice by email.
How does the plan get onto my watch?
Via Intervals.icu. Open your plan in the Aspect App, tap “Intervals.icu” at the top and follow the steps: connect your free Intervals.icu account, match your target values, choose your start Monday, check the preview and send the plan to your Intervals.icu calendar as structured workouts. From there, Intervals.icu sends the upcoming sessions to Garmin, Zwift, Suunto and COROS – to set this up, go to Settings → Connections in Intervals.icu, connect your device or platform and switch on the upload of planned workouts (e.g. “Upload planned workouts”). Zwift uses the values in your Zwift profile (FTP, 5K time). Most services receive roughly the next 7 days at a time.
Does it work with the Apple Watch?
Not directly: there’s no official Intervals.icu integration for the Apple Watch. It’s only possible via third-party apps (e.g. Watchletic – the Intervals.icu import is a paid feature). Polar isn’t supported directly either. You can still see all your sessions in the Aspect App at any time – including in your smartphone’s browser.
Does Intervals.icu cost anything?
No. A free Intervals.icu account is all you need for the transfer. Intervals.icu also offers an optional supporter subscription – you don’t need it for this. Transferring from the Aspect App doesn’t cost anything extra either.
Do I have to keep my values up to date in two places?
No. In the plan view, the “Match target values” step (“Intervals.icu” button) checks whether Intervals.icu holds the same values as your plan – FTP, threshold HR, threshold pace or swim threshold pace (CSS), depending on what your plan uses. If anything differs, you see both values side by side, choose which one applies for each, and match them with one click. Nothing is overwritten without asking. To do this, you confirm access to your Intervals.icu sport settings once when connecting. Your indoor FTP stays unchanged, and HR zones are only recalculated if you explicitly ask for it. Zwift still uses the values in your Zwift profile.
Do I need an account in the Aspect App?
Not to view it: the access link also works without an account. With a free Aspect account, you save the plan permanently under “My plans” – and only then can you transfer it to your watch via Intervals.icu.
When can I start the plan?
Whenever you like. The plan isn’t tied to a date but built in weeks (week 1 to 12), and each week starts on a Monday. If you have a race in mind, simply count back 12 weeks from race day. For the transfer to Intervals.icu, you choose your start Monday yourself – the Monday of the current week at the earliest.
What happens if I start later or need to reschedule?
No problem. If you want to start the whole plan later, simply choose a new start date in the plan view under “Intervals.icu” → “Reschedule” – the sessions are moved in your Intervals.icu calendar without any duplicate entries. If you no longer need the plan there, you can remove it again. Your own entries in Intervals.icu remain untouched. If just a single day doesn’t work, move the session within its week (see the next question).
Can I move sessions to other days?
Yes, within the plan week in question. With a free Aspect account, you can move a session to another day of the same week in the plan view or change the order within a day – by drag and drop on a computer, or via the “Move to…” menu on each session on a smartphone. The plan itself stays unchanged: moved sessions are marked with a small icon (e.g. “originally Tuesday”), and “Reset week” or “Reset whole plan” restores the original order. If the plan has been transferred to Intervals.icu, moves and resets are applied there automatically – and to your watch at the next sync. If you move a transferred session within its week directly in the Intervals.icu calendar, the Aspect App picks this up (it can take about a minute). If a session ends up outside its plan week there, the app moves it back to its week and lets you know. Without an account, you can view the plan but not move sessions.
Is the plan tailored to me personally?
No – it’s a ready-made training plan that works for many athletes with a similar goal. If you’d like individual support, you’ll find 1:1 coaching at aspect-sports.com.
Do I have a right of withdrawal?
The training plan is digital content. With your express consent, it is made available before the withdrawal period has expired – your right of withdrawal then expires when provision begins (Section 356(5) of the German Civil Code, BGB). You’ll find the details in our withdrawal policy.
10K Personal Best (Heart rate)
12 weeks · 82 sessions · €16.00 (final price*)
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