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Subscription
None – One-time payment
Time commitment
4–9 hours per week
Low cost
$139 one-time payment
Plan duration
10–16 weeks
Level
Beginner · Intermediate · Experienced
Training zones
Heart rate · Speed · RPE*
What’s Included in Your 10K Running Plan
- Custom-designed training plan tailored to your fitness level, available time, and personal goals
- Ideal for runners looking to complete their first 10K or improve their existing 10K time
- Includes a 1-hour consultation via phone or email
- Thorough review of your current fitness level and running experience to ensure a safe and effective plan
- Workouts structured around pace, heart rate, or perceived exertion to optimize performance and progress
- Accessible online through Training Peaks
- One-time payment with no ongoing subscription required
- Delivered within 24 hours*
What Sets Our Plans Apart
What makes SportCoaching’s 10 km Running Training Plan stand out from other online templates is how it’s built to suit your fitness level, training background, and race-day goals.
- Custom built around your lifestyle and fitness: Your plan is designed around your current mileage, available training time, and recovery needs.
- 1-hour consultation call: You’ll speak directly with Coach Graeme to discuss your running history, pacing goals, and target events.
- Fitness review: We analyse your training data, recent performances, and strength to create progressive weekly sessions..
- Direct coach access: You’ll have the opportunity to speak with your coach before your plan begins — asking questions, clarifying sessions, and making sure the plan fits your routine.
- Delivered within 24 hours: After your consultation, your personalised 10 km training plan is created and delivered within one business day so you can start training immediately.
“Fantastic coach. I’ve seen huge improvements in my running since starting with Graeme. Highly recommended.”
Jean Kristin Veibye-Hauge, Runner, Norway
★★★★★
“Dropped my 5 km time from 21 minutes to 17 minutes. The coaching structure and feedback made a huge difference.”
Graham Pearson, Runner, New Zealand
★★★★★
“Graeme was outstanding throughout my training. Always responsive, motivating, and clear with guidance.”
Aneesh Yellishetty, Runner, New Zealand
★★★★★
Have questions about your training or coaching options? Chat directly with Graeme for real-time guidance, expert advice, and personalized support.
Frequently Asked Questions
Who is this 10K plan for?
This training plan is ideal for beginner runners aiming to complete their first 10K, intermediate runners wanting to improve their time, and experienced athletes looking to hit a new personal best.
How long does the 10K plan run?
The plan spans 10 to 16 weeks, depending on your current fitness level and goals.
How many hours per week will I need?
The plan requires 4 to 9 hours of weekly training, adjusted to your schedule and ability.
What types of training sessions are included?
You’ll get a balanced mix of easy runs, intervals, tempo workouts, and recovery days — all structured around your pace, heart rate, or effort.
How is the plan delivered?
All workouts are delivered via TrainingPeaks, a free platform that lets you track, plan, and sync sessions with your watch or app.
When do I get access to the plan?
You’ll receive your personalized training plan within 24 hours of purchase.
Is a consultation included?
Yes — you’ll have a 1-hour consultation by phone or email to review your fitness, running history, and goals before training starts.
Is this a one-time payment?
Yes — it’s a single payment of $139 AUD. There are no recurring fees or subscriptions.
Can I train using heart rate or pace?
Absolutely. The plan supports training using heart rate, pace, RPE (perceived exertion), or time — depending on what suits you best.
Who Is This For?
- Beginner runners aiming to complete their first 10K, focusing on building endurance, confidence, and consistency
- Intermediate runners looking to improve their 10K time through better pacing, stamina, and race strategies
- Experienced runners seeking to achieve a personal best, focusing on advanced techniques, speed work, and recovery optimization
- Athletes committed to injury prevention, maintaining sustainable training, and improving overall running performance over time
- Runners looking to build a strong foundation for future race distances and long-term running goals
Overview
Whether you’re aiming to complete your first 10K or improve your race time, our 10K Running Training Plan for All Levels is designed to help you achieve your goals. This comprehensive plan is tailored to your current fitness level, available time, and personal objectives, making it perfect for beginners, intermediate, and experienced runners.
Over 10-16 weeks, you’ll gradually increase your endurance, improve your pacing, and enhance your stamina through a balanced mix of easy runs, intervals, tempo runs, and recovery days. Whether you’re preparing for your first 10K or looking to break a personal record, this plan will guide you every step of the way.
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Get a training plan tailored to your goals, fitness level, and schedule — so every session moves you closer to your next breakthrough.
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