Free 10K training plan
Step up from 5K or chase a 10K PB. A 10-week plan that builds distance sensibly — the jump where most runners get injured — and adapts every week.
- 8–10 weeks
- 3–4 runs / week
- Long run to 12 km
- Injury-aware progression
Build my 10K plan →
Free during beta · No credit card · Adapts after every run
Week 1 preview4 runs · 22 km
- MonEasyChatty pace5 km
- TueRest
- WedTempo15 min steady6 km
- ThuStrengthRunner strength20 min
- FriRest
- SatEasy + strides4 × 20s4 km
- SunLong runSlow and steady7 km
We grow your long run by about a kilometre a week, with a lighter week every fourth. That's how you get to 10K without niggles.
The full plan
10K plan, week by week
A starting point. Kyrvo personalises paces and distances to you, then adjusts every week.
BaseWeeks 1–4
| Week | Key session | Long run | Weekly |
|---|---|---|---|
| Wk 1 | Tempo 15 min | 7 km | 22 km |
| Wk 2 | Intervals 6 × 600 m | 8 km | 24 km |
| Wk 3 | Tempo 20 min | 9 km | 26 km |
| Wk 4 | Recovery week | 7 km | 20 km |
BuildWeeks 5–8
| Week | Key session | Long run | Weekly |
|---|---|---|---|
| Wk 5 | Intervals 5 × 1 km | 10 km | 28 km |
| Wk 6 | Tempo 25 min | 10 km | 30 km |
| Wk 7 | Intervals 6 × 1 km | 11 km | 31 km |
| Wk 8 | Tempo 30 min | 12 km | 32 km |
Taper & raceWeeks 9–10
| Week | Key session | Long run | Weekly |
|---|---|---|---|
| Wk 9 | Intervals 4 × 1 km | 9 km | 24 km |
| Wk 10 | Race week · 10K | 10K | Race |
A plan that bends when life gets in the way.
A PDF can't see your missed Tuesday. Kyrvo reads every run you log or sync, from Strava, Garmin, Apple Watch, Fitbit or Suunto, and reshapes the days ahead.
Week 6 · after a heavy week
Sun · Long run 10 kmMissed
Sun · Long run 8 km easyUpdated
Your check-in said legs felt heavy, so I've shortened Sunday. We'll pick it back up next week.
10K plan questions
How long is the 10K plan?
8–10 weeks depending on your race date. Without a race, it runs the full 10.
Do I need to run 5K first?
Ideally, yes. If you can run 5K comfortably you’re ready to start.
How many days a week?
Three or four — you choose. The plan rebalances sessions around the days you pick.
What if I miss a run?
Kyrvo reshuffles the coming days so you stay on track without cramming.