Coaching Plan

10km Training Plan (All Levels)

$139.00

Take your running to the next level with our 10K Training Plan, designed for runners of all levels. Whether you're stepping up from a 5K or aiming to improve your 10K performance, this structured 10-16 week program helps you build endurance, speed, and race-day confidence.

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 *

Your Plan

10km Running Training Plan

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*

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.

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.

Meet Your Coach – 20+ Years of Experience in Endurance Coaching

SportCoaching is led by Graeme, a international running coach with more than two decades of experience helping athletes around the world. From 5K fun runners to ultramarathoners, his science-backed, personalized approach has helped thousands of runners improve their performance and enjoyment of the sport. Join more than 750 athletes Graeme has coached around the world.

Reviews

Running Coaching Reviews

När jag började titta efter någon att ta hjälp av var återkoppling något vitalt och där tycker jag du är

Jag tog hjälp av Graeme för att förbättra mig inom löpning och landsvägscykling. Vi har bra kontakt under hela tiden och jag har förbättrat min kapacitet. Den största vinsten är att jag numer kan springa utan knäsmärtor och att mina ryggproblem nästan helt har försvunnit

Exceptional help for a newbie runner like me, not only does sportcoaching help elite athletes but looks after newbie runners like myself and goes above and beyond to see me improve

I purchased a couch to 10k training program from SportCoaching and for a newbie like me it is easy to understand and follow. So far I am already halfway through and everything feels great. I highly recommend this plan to all beginner runners

Brought the 18 week half marathon training plan, not only was it built for me but Graeme spent more than 1 hour discussing my previous training and how we could make improvements to it. He then explained in detail what training we should focus on and the results we should expect. Overall super happy and once this training plan is finished I will probably move into monthly coaching with him

Graeme was absolutely amazing throughout the whole period of training!

One of the best coaches I have worked with. Always available and have seen a big improvement in my running since starting with Graeme

Graeme has helped me improve my fitness for basketball in just one month. Thanks!

Working with my running coach has been a game-changer for me. With personalized training plans and expert guidance, I’ve seen remarkable improvements in my speed and endurance. I never thought I could enjoy running this much!

I’ve always been a casual runner, but I wanted to take my training to the next level. My running coach helped me set clear goals and structured workouts that pushed my limits while keeping me injury-free. The progress I’ve made in just a few months is astonishing

Training on my own led to burnout and inconsistency. Having a running coach has provided me with a sense of accountability and a well-rounded approach to training. The mix of workouts keeps things interesting, and the results speak for themselves.

I have seen a marked improvement over my 5km and 10km time under Graeme’s guidance. He goes out of his way to help you improve your results in a fun and motivation way. Recommend to any type of athlete that wants to make a big improvement in their results

I am a complete beginner when it comes to running. Sportcoaching has helped me progress slowly and build my fitness up to be able to handle my first marathon. I’ve also lost over 8kg in the first two months with his advice and feel like I have much more energy

I have been struggling with constant injuries for years. Graeme has taken his time to help me understand what is causing the issues and how I should structure my training to stay injury-free. Originally I signed up just for some guidance here and there, now I’m on a full monthly running plan and couldn’t be happier!

Thanks for all the support and all my questions over the years. You have helped me considerably improve my running. Thanks again!

Dropped my running time from 21mins to 17mins for 5km! Thanks for the coaching!

Fått ett utmärkt mottagande och en mycket seriös individuell plan för min fortsatta träning

Fantastic good Coach, given me great progress. Highly recommended if you want to make progress.

Good support and highly knowledgeable, highly recommended.

Graeme has a real passion for coaching and always takes that extra step to help his athletes. The knowledge and tips he provides are invaluable and so is the improvement I have made this year. Thanks!

Been injury free for over 6 months since starting with sportcoaching. Its the longest time i have been able to continually build my training volume and results without my calf problems.