Blogifact Day 1
🏃♂️ Build Your 10K Training Plan
Get a personalized 8-week plan to reach your 10K goal
Answer a few questions about your current fitness and goals, and get a custom training plan with weekly progressions, heart rate zones, and expert guidance.
Tell Us About Yourself
Your Personalized 10K Training Plan
Your Training Heart Rate Zones
How This Plan Works
Progressive Build-Up: Your plan gradually increases weekly mileage by 10-15% each week, following the proven principle of progressive overload while preventing injury.
Three Types of Training:
• Easy Runs (70-80% of training): Build aerobic base and endurance at a conversational pace in your Easy zone.
• Tempo Runs: Develop lactate threshold and race pace efficiency in your Moderate zone.
• Interval Training: Improve VO2 max and speed with short, intense efforts in your Hard zone.
Recovery is Key: Rest days and easy runs allow your body to adapt and grow stronger. Don't skip them!
Heart Rate Training: Using heart rate zones ensures you're training at the right intensity for each workout's purpose, maximizing benefits while minimizing injury risk.