FREQUENTLY ASKED QUESTIONS
Everything you need to know before you get started
Yes. This plan was created for runners who already train regularly and want to improve their 10K performance with more quality, structure, and focus on race day.
The plan includes 16 weeks of progressive training, with volume, intensity, and recovery carefully structured to prepare you fully for a 10K race.
This plan is more demanding. It includes intervals, progressive runs, pace work, and a higher training volume. It is ideal for runners who already have a running base and want to improve their performance.
Yes. The plan includes intervals, progressive runs, pace sessions, and controlled volume to help you improve safely and effectively.
It is not essential, but it does help. The plan includes pace guidance and training zones that you can follow either by feel or with the support of a GPS watch.
Yes. It includes a clear explanation of training zones, RPE, and how to apply each intensity across the different types of sessions.
Yes. The plan includes strength and mobility work designed for runners, to help you prevent injuries and improve performance.
You will receive the ebook as a PDF by email straight after purchase. You can download it and save it to your device so you can check it whenever you want.
Yes. The PDF is optimized for reading on any device, including your phone, tablet, or computer.
Yes. All 16 weeks are designed to prepare you fully and specifically to run your best 10K.
DO YOU ALSO WANT THIS PLAN ON TRAININGPEAKS?
- Your plan organized in your calendar, week by week
- Easy access on your phone and computer
- Workouts are easier to follow on your watch, when compatible with your device
- Less need to memorize workout blocks, paces, or repetitions
- Helps you train more consistently throughout the plan
- Ideal for anyone who values structure and wants to follow the plan with more clarity
HOW IT WORKS
After purchase, you will receive the plan in PDF format by email, along with instructions to create or connect your TrainingPeaks account.
After that, I will get in touch with you so we can define the day you want to start the plan.
From there, you will be able to view your workouts in the calendar and, when compatible with your device, follow them more easily on your watch.
You do not need a Premium plan. A free TrainingPeaks account is enough to use this service, and the watch experience will depend on your device’s compatibility with the platform.
Choose the version with the upgrade and train with more clarity.
WHAT’S INCLUDED IN THIS EBOOK
A complete 16-week plan to help you progress with structure, quality, and consistency on your way to your 10K.
STRUCTURED 16-WEEK PLAN
A weekly progression designed to help you build a solid base, improve your pace, and reach peak form at the right time.
QUALITY SESSIONS AND VOLUME
Intervals, progressive runs, and volume-based running to help you develop endurance, speed, and aerobic fitness in a balanced way.
COMPLEMENTARY TRAINING
Additional sessions to strengthen your body, help prevent injuries, and improve your running efficiency and stability.
INTENSITY ZONES EXPLAINED
Clear guidance on RPE and heart rate zones so you can train at the right intensity in every session.
RACE-PACE SPECIFIC WORKOUTS
Specific sessions to help you get used to your 10K race pace and arrive on race day feeling confident and prepared.
CONTEXT AND PURPOSE
Each session comes with clear context so you can understand the logic behind the training and follow the plan with more intention.