Intermediate · 6.2 miles
10-Week Intermediate 10K Training Plan
The 10K (10 kilometers, or 6.2 miles) rewards both speed and endurance. This free 10K training plan develops your lactate threshold and aerobic engine with tempo runs and intervals, while long runs build the stamina to hold a strong pace all the way to the finish.
- Weeks
- 10
- Days / wk
- 4
- Peak / wk
- 61 km
Who this plan is for
Running consistently for 6+ months, comfortable with a weekly long run, ready to add structured quality.
Intermediate plans add one quality session per week — tempo runs and controlled intervals — on top of a solid aerobic base, with a second workout when volume and schedule allow. You build real speed while keeping easy days truly easy.
What you'll work on
- ✓ Raise your lactate threshold with tempo and cruise-interval work
- ✓ Extend endurance with steadily growing long runs
- ✓ Dial in 10K goal pace over race-specific reps
- ✓ Balance quality sessions with easier recovery running
Your training paces
Kanni anchors these paces to your fitness. The paces below are what this plan prescribes for a typical intermediate runner — in the app they're personalized to your own recent races and runs.
| Recovery | 6:53 /km |
|---|---|
| Easy / aerobic | 6:23 /km |
| Long run | 6:34 /km |
| Threshold / tempo | 5:10 /km |
| Race pace | 4:59 /km |
| VO₂ max intervals | 4:40 /km |
Week-by-week schedule
The full 10-week plan, from base building to race-week taper. Tap any week to expand it.
Base
Week 1 4 runs
· 35 km
Easy run - conversational pace
Easy run - conversational pace
Long run - build endurance at conversational pace
Easy run - conversational pace
Base
Week 2 4 runs
· 38 km
Easy run - conversational pace
Easy run - conversational pace
Long run - build endurance at conversational pace
Easy run - conversational pace
Base
Week 3 4 runs
· 42 km
Easy run + 6x20s strides - mechanics and leg speed
- Warm-up 4.3 km
- 6x20s strides @ 4:40/km, 80s slow jog rest
- Cool-down 5.2 km
Easy run - conversational pace
Long run - build endurance at conversational pace
Easy run - conversational pace
Build
Week 4 4 runs
· 30 km
Recovery jog - keep it super easy
Easy run - conversational pace
Long run - build endurance at conversational pace
Easy run - conversational pace
Build
Week 5 4 runs
· 47 km
5x 1000m VO2 max intervals with 400m jog recovery
- Warm-up 2.0 km
- Cool-down 1.5 km
Easy run + 6x20s strides - mechanics and leg speed
- Warm-up 5.0 km
- 6x20s strides @ 4:40/km, 80s slow jog rest
- Cool-down 7.3 km
Long run - build endurance at conversational pace
Pre-long-run recovery jog - absorb the week before the key endurance day
Build
Week 6 4 runs
· 51 km
4x 1000m cruise intervals with 400m jog recovery
- Warm-up 2.0 km
- Cool-down 1.5 km
Easy run + 6x20s strides - mechanics and leg speed
- Warm-up 5.0 km
- 6x20s strides @ 4:40/km, 80s slow jog rest
- Cool-down 9.6 km
Long run - build endurance at conversational pace
Pre-long-run recovery jog - absorb the week before the key endurance day
Peak
Week 7 4 runs
· 56 km
10K race-pace run - controlled goal rhythm
- Warm-up 1.5 km
- Cool-down 1.0 km
Easy run + 6x20s strides - mechanics and leg speed
- Warm-up 5.0 km
- 6x20s strides @ 4:40/km, 80s slow jog rest
- Cool-down 11 km
Long run - build endurance at conversational pace
Pre-long-run recovery jog - absorb the week before the key endurance day
Peak
Week 8 4 runs
· 61 km
10K race-pace run - controlled goal rhythm
- Warm-up 1.5 km
- Cool-down 1.0 km
Easy run + 6x20s strides - mechanics and leg speed
- Warm-up 5.0 km
- 6x20s strides @ 4:40/km, 80s slow jog rest
- Cool-down 12 km
Long run - build endurance at conversational pace
Pre-long-run recovery jog - absorb the week before the key endurance day
Taper
Week 9 4 runs
· 37 km
Short race-pace tune-up to stay sharp
- Warm-up 1.5 km
- Cool-down 1.0 km
Easy run + 6x20s strides - mechanics and leg speed
- Warm-up 4.2 km
- 6x20s strides @ 4:40/km, 80s slow jog rest
- Cool-down 5.1 km
Taper long run - relaxed aerobic rhythm, finish fresh
Easy run - conversational pace
Taper
Week 10 4 runs
· 24 km
Short race-pace tune-up to stay sharp
- Warm-up 1.5 km
- Cool-down 1.0 km
Easy run + 6x20s strides - mechanics and leg speed
- Warm-up 2.2 km
- 6x20s strides @ 4:40/km, 80s slow jog rest
- Cool-down 2.7 km
Taper long run - relaxed aerobic rhythm, finish fresh
Easy run - conversational pace
How this plan is built
- ◆ Determined plan length: 10 weeks (default for goal).
- ◆ Starting weekly volume: 35.0 km. Target peak weekly volume: 63.0 km.
- ◆ Periodization: 3 base, 3 build, 2 peak, 2 taper week(s); recovery weeks every 4 weeks.
- ◆ Weekly volume progression respects the 10% rule (cap +10% per week, +8 km absolute).
- ◆ Training days: 2, 4, 6, 7. Long run scheduled on day 6.
- ◆ Pace zones anchored to VDOT 40.2 (Daniels intensities) with goal race pace 4:59/km.
- ◆ Long runs capped by recent history: longest run in the last 30 days 14.0 km; weekly long-run growth ≤ 10%.
- ◆ Assembled 40 sessions across 10 weeks; max 2 hard session(s) per week, no back-to-back hard days.
- ◆ Session selection tuned for intermediate runner: one quality session per week, a second when volume and schedule support it.
Read the training methodology and evidence notes behind Kanni's published schedules. These plans provide general training information and are not medical advice.
10K training plan FAQs
How long is this 10K training plan? +
This intermediate 10K plan lasts 10 weeks and schedules 4 runs per week. It progresses from base building through a race-week taper.
Is this 10K plan really free? +
Yes. You can follow the entire 10K plan for free right here on the web. Download Kanni to work with an in-app plan, track your runs, and ask an AI coach questions using the training context available in your account.
How many days a week will I run? +
This plan schedules 4 running days each week. The published schedule cannot be changed, so choose another experience level if 4 days does not fit your routine. The Kanni app can build a separate plan around your availability.
How much will I run in this 10K plan? +
The schedule begins at about 35 km (22 miles) in week one and reaches about 61 km (38 miles) in its highest-volume week. The longest scheduled run is about 20 km (12 miles).
Who should choose the intermediate 10K plan? +
Running consistently for 6+ months, comfortable with a weekly long run, ready to add structured quality. Intermediate plans add one quality session per week — tempo runs and controlled intervals — on top of a solid aerobic base, with a second workout when volume and schedule allow. You build real speed while keeping easy days truly easy. If that does not describe your current training, compare the other 10K levels before starting.
What if I miss a run or the plan feels too hard? +
Do not try to make up a missed run by stacking hard sessions. Resume only when the next scheduled effort feels appropriate. Persistent pain, illness, or unusual fatigue is a reason to stop and seek advice from a qualified health professional; this general plan is not medical guidance.
Explore more plans
Train smarter with an AI coach
Sync this plan to your iPhone and Apple Watch. Kanni tracks every run, provides plan context and post-run coaching as you work toward the finish line.