Whether you are preparing to cross your first finish line or chasing a personal best, COROS Coaches have created two 10K training plans to get you there. Below you will find training tips for the distance, and you can download the plans directly to your calendar.
The 10K Distance
The 10K is popular among runners because it strikes a nice balance: it is long enough to challenge your endurance, but not so long that it feels daunting. It is also a good stepping stone if you are thinking about moving up from shorter races like the 5K to the half marathon or marathon. To prepare for the distance, your plan should include a variety of workouts such as tempo runs, interval training and long runs to challenge your body and prevent plateauing. If you are new to running or returning after time off, focus on building endurance and consistency rather than speed.
Pacing a 10K well means starting at a moderate pace and gradually increasing your speed, so that you have enough energy left to push for a strong finish. Your pace zones will vary depending on your goal time.
| 10K finishing time | Pace zone |
| Over 1:00:00 | Threshold (slow end) |
| 40:00–1:00:00 | Threshold |
| Under 40:00 | Threshold (fast end) |
Before you start training, decide what your goal is for the race. Whether it is finishing strong, setting a new PB or completing your first 10K, a clear goal will help guide your training and keep you motivated along the way.
10K Training Plans
COROS Coaches created these training plans as a continuation of the Introduction to 10K Training Plan. You can download these plans and many others from the COROS Workout Library.
10K Beginner Training Plan
- 10-week plan
- 3–4 workouts per week
- Goal time: over 1 hour
Example of a week from the Beginner Plan
10K Intermediate/Advanced Training Plan
- 10-week plan
- 4–5 workouts per week
- Goal time: under 1 hour
Example of a week from the Intermediate/Advanced Plan
Time-Based 10K Training Plans
The COROS Workout Library also includes several plans aimed at specific time goals:
COROS Coaches' Tips
- Include strength training. Aim for at least one to two sessions every week. If you need a strength plan or exercises, check out the COROS Workout Library for runner-specific workouts.
- Do not skip rest days. Pay attention to signs of fatigue or discomfort during training. If you feel tired or run down, prioritise rest to prevent injury.
- Practise pacing. Use your long runs to practise your pacing, so you avoid starting too fast and save energy for a fast, strong finish.
