12-week plan to perform on 10K. Threshold and VO2max work.
Planned kilometers for each week
Total estimated duration per week (warmup + workout + cooldown)
Load score = duration × intensity factor (higher = harder week)
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
W1 Base~31km · 3h59 | END-01443min · ~6.5km | - | HIL-01836min · ~5.5km | STR-00828min | END-00459min · ~9km | - | SL-0011h13 · 10km |
W2 Base~33km · 4h09 | END-01256min · ~8.5km | - | THR-00336min · ~6km | STR-00935min | END-01446min · ~7km | - | SL-0051h16 · 11.5km |
W3 Base~35km · 4h37 | END-0041h06 · ~10km | - | FAR-01544min · ~7.5km | STR-00135min | END-01253min · ~8km | - | SL-0011h19 · 9.5km |
Recovery Build~30km · 3h42 | REC-01233min · ~5km | STR-01423min | REC-00733min · ~5km | - | END-0051h06 · ~10km | - | SL-0051h07 · 9.5km |
W5 Build~38km · 4h50 | END-00459min · ~9km STR-00245min | - | FAR-01247min · ~7.5km | - | VMA-00847min · ~7.5km | - | SL-0011h32 · 14km |
W6 Build~40km · 4h47 | END-0121h12 · ~11km STR-01023min | - | VMA-00651min · ~8.5km | - | THR-00251min · ~8.5km | - | SL-0011h30 · 12km |
Recovery Build~33km · 4h12 | END-00553min · ~8km | STR-01633min | END-01440min · ~6km | - | END-01249min · ~7.5km | - | SL-0051h17 · 11.5km |
W8 Peak~43km · 5h03 | END-0141h06 · ~10km STR-01328min | - | THR-01055min · ~9km | - | VMA-00645min · ~7.5km | - | SL-0041h49 · 16.5km |
W9 Peak~44km · 5h29 | END-0141h03 · ~9.5km STR-01238min | - | VMA-00155min · ~9km | - | RP-0021h08 · ~11.5km | - | SL-0021h45 · 14km |
W10 Peak~47km · 5h28 | END-0041h22 · ~12.5km STR-01728min | - | RP-01840min · ~6.5km | - | THR-01359min · ~10km | - | SL-0021h59 · 18km |
W11 Taper~33km · 3h58 | REC-00633min · ~5km STR-01525min | - | VMA-02034min · ~5km | - | RP-0151h07 · ~11km | - | SL-0121h19 · 12km |
Race Taper~21km · 2h44 | REC-00157min · ~8.5km | REC-00257min · ~8.5km | STR-01525min | - | REC-01125min · ~4km | - | Race |