10K ZONE

Long runs unlock strength for the 10K. Learn how extended aerobic efforts build stamina, boost race pace control and support consistent progression.

Recovery is a key part of your 10K plan. Learn how to use rest weeks to rebuild, stay consistent and avoid overtraining as you progress.

These 10 essential workouts form the core of 10K training. Build endurance, sharpen pace control and set the tone for consistent race prep.

Hit your peak with these 10 Zone 5/VO2 max workouts. Built for 10K runners chasing top-end speed, efficiency and maximum aerobic capacity.

Train at the edge of your capacity with these 10 Zone 4/threshold workouts. Perfect for 10K runners looking to hold pace under pressure and build strength that lasts.

Build control and speed endurance with these 10 Zone 3/tempo workouts, tailored to help 10K runners stay strong and consistent from start to finish.

Take on your first 10K with energy and purpose. This beginner-friendly guide helps you build fitness, stay motivated and cross that finish line with pride.

Discover why Zone 5 VO₂ Max runs are essential for smarter 10K training. Learn how high-intensity intervals improve speed, power and race-day resilience.

Discover why Zone 4 threshold runs are essential for smarter 10K training. Learn how controlled intensity improves speed, stamina and race performance.

Discover why Zone 3 tempo runs are essential for smarter 10K training. Learn how controlled efforts build aerobic strength, pacing control and long-distance confidence.

Discover why Zone 2 endurance runs are essential for smarter 10K training. Learn how steady aerobic effort builds fitness, improves pacing and supports race performance.

Discover why Zone 1 recovery runs are essential for smarter 10K training. Learn how low-intensity sessions reduce fatigue, support aerobic health and improve consistency.