10K TRAINING PLAN LEVEL 3

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.