The Higher Running 10k Plan – Level 1

Plan Details

Distance: 10k

Goal: PR and/or run stronger and faster for your next 10k!

Weekly Volume Max: 23-31 miles / 42-50km

Experience Level: Beginner to Intermediate and/or for someone with previous 10k experience that’s looking for a good plan that stays between 23-31 miles (42-50km) per week.

Looking for Something Else?

View Ultra Marathon Plans

View All Training Plans

By downloading this plan, you agree to our Terms and Conditions Please consult your doctor before trying anything new. Upon checkout, you also subscribe to our email newsletter (which you can easily unsubscribe from, if you don’t like it)

Is This Plan for You?

This plan is for those looking to run a faster and stronger 10k in 12 weeks. If you are looking to consistently run 4-5 days/week and include speed workouts in your training, you’re in the right place! If you’d like a run/walk plan, check out our free plans.

For this plan, we suggest that you have already been running 14-16 miles (22-26km) per week for a couple of weeks and have previously peaked at least 20-25 miles (32-40km) per week or more while training for past races. This plan starts out at 18 to 20 miles (29-32km) and builds up to a peak mileage of 26 to 31 miles (42-50km).

What’s Included:

A 12-week calendar grid chart with every day specifically detailed with a training run. After the 12 weeks, there’s a bonus week with post-race suggestions. The plan progresses with periodized phases to build your fitness, speed, and strength so that you peak for your goal race in 12 weeks time. The plan also includes a fillable form so you can write your comments and thoughts for each run. The plan also has mindset training tips and inspirational quotes to keep you motivated! Both US and Metric measurement versions of this plan are included!

The Higher Running Training Plan Guide covers everything you need to know to train intelligently and race your best. We’re very thorough! Topics covered include:

Pre-run warm-up (video and written workout)
Core strength workout (video and written workout)
Terms and types of workouts (heart rate, pace, and effort guidance)
Race day and long run fueling
Pacing
What to do if you get sick or injured
What to do if you want to add in a “training race” from 5ks to ultras
Elevation gain and loss formula as well as how to include hills and mountains in your training
Cross-training
Race day planning with worksheet
How to make the training plan work for your personal schedule
How to get the most out of your training plan
Post-race advice

Also included is the Key Training Zone Intensity Chart that visually defines key workout efforts.

The Training Plan Notes fillable pdf file.

The Higher Running 5k Plan – Level 1

Why our plans are different

This plan is derived from the theories and practices of the most legendary distance running coaches and exercise scientists from around the world: Arthur Lydiard, Jack Daniels, Renato Canova, and Peter Pfitzinger to name a few. Unlike other “cookie-cutter” training plans that just list mileage and a general pace, this Higher Running plan gives you essential specifics on how to do workouts at the right intensity for the most beneficial training stimuli. Furthermore, it does not follow a strict 7-day cycle (like most competitor’s plans), because at Higher Running we believe some workouts take longer to recover from and adapt to. Therefore sometimes recovery running days are extended and shortened appropriately to give you an ideal boost in fitness. Most other plans do not take this kind of periodization into consideration. Our Higher Running guideline gives you the information you need to make the plan more specific to your needs and the race you’re training for.