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Adaptive · New

A 10K plan that ends
on your race day

Set your race date. We generate a plan of 6 to 18 weeks that ends exactly on race day — with the last week tapered. No gaps. No improvising.

6-18
Adaptive weeks
4×
Sessions / week
·
Ends on race day
Download the app free

Pick your race date inside the app

Who this plan is for

What the plan includes

PhaseWeeksContent
Base1-340-50 min easy runs at conversational pace. Build solid aerobic base. Long run up to 12 km.
Intervals/Tempo4-6400-1000m intervals and 20-30 min tempo. VO2max and lactate threshold development.
10K Specific7-9Workouts at goal 10K pace. Partial race simulations. Long runs of 14-16 km.
Peak10-11Highest training load to trigger supercompensation. Key session: 3x3km at 10K pace.
Taper12 (last)40% volume reduction. Short activations. Fresh legs for race day.

Sample week (week 7)

MondayRest
Tuesday45 min easy + 8x100m strides
WednesdayRest or strength/core
Thursday5x1km at 10K pace (2 min jog recovery)
FridayRest
Saturday35 min easy run
Sunday14 km progressive long run (last 3 km at 10K pace)

Why train with CorrerJuntos

📡

Real-time GPS & metrics

Track splits, pace and distance for every interval session and long run.

🤝

Runner community

Find training partners for intervals and shared race goals.

Group runs near you

Join training meetups and 10K races happening in your city.

🎁

100% free

GPS, training plans, community. All free.

Download the app and start today

Your 10K plan is waiting inside the app. Free for iOS and Android.

Download the app free
App Store Google Play

Frequently asked questions

How much can I improve my 10K time?
With a structured plan, most intermediate runners improve their 10K personal best by 2 to 5 minutes. Improvement depends on your starting fitness, consistency, and adherence.
How does the adaptive duration work?
You set your race date and the plan generates between 6 and 18 weeks of training, ending exactly on race day with the last week tapered. If your race is too close (under 6 weeks for a 10K), the app suggests a shorter distance instead.
How many days per week?
The plan is built around 4 running days per week, with optional strength or cross-training. Rest days are essential for recovery and adaptation.
Can I combine this with strength training?
Yes, and we recommend it. Add 1-2 strength sessions per week, ideally after an easy run or on rest days. Focus on legs and core. Avoid lifting before quality sessions.
Where do I access the plan?
The plan lives inside the CorrerJuntos app. Download it free on App Store or Google Play, create your profile and go to Training Plans to activate the 10K plan.

Start your free plan

Improve your 10K time with a proven adaptive plan. Thousands of runners already train with CorrerJuntos.

Download the app free