10K TRAINING PLAN LEVEL 3 + STRENGTH PROGRAM

This product includes the running plan and the strength program.

RUNNING PLAN

This is the Level 3 – 10K Training Plan, designed for runners who want to train 5 days per week with a mix of easy runs, speed play, threshold work, hills, and steady state efforts.

✅ You are a good fit for this plan if:

• You’ve been running consistently at least 4–5 times per week.
• You’re comfortable running for 45–60 minutes at a time.
• You’re coming from the 5K Level 3 or 10K Level 2 plan and are ready to increase your training load OR
• You’ve completed a 10K before or have a solid aerobic base from other training.
• You’re looking to improve your 10K performance with structured workouts and progressive volume.
• You want a plan that prioritizes heart rate targets and time on feet, helping you train with intention and recover well.

⏱️ What to Expect:

• Starts at ~245 minutes of running in Week 1
• (5 runs ranging from 45–60 minutes)
• Peaks at ~340 minutes of running in Week 8
• (including long runs up to 85 minutes)
• Includes 2 built-in deload weeks (Week 4 and Week 7) to support recovery and adaptation
• Includes a 2-week taper (Week 9–10) to reduce fatigue and sharpen for race day
• Sessions are guided by effort and heart rate, allowing flexibility for your fitness and recovery needs.

❌ This plan is not ideal if:

• You're running fewer than 3–4 days per week right now
• You’re new to speed workouts or haven’t built up to 45–60 minutes of running
• You prefer low-intensity or unstructured training (Level 1 or 2 may be a better fit)

This plan will challenge you, but it’s designed to help you feel strong, confident, and race-ready by Week 10.

💡 Our Recommendation:

Download our free excel training plan template to keep track of your trainings and data.

STRENGTH PROGRAM

Strength that holds when fatigue sets in.

Focus

Balancing speed and endurance

What this program targets

Muscular endurance at race intensity
Hip and trunk stability to maintain form
Force absorption and repeatability
Strength that carries into the final miles

How it fits with your running

Built to support threshold focused, heart rate based 10K training so pace stays controlled when fatigue builds.