Peaking sample plan
8-Week 10K Training Plan
10K in 8 weeks at intermediate level. Peak 46 km, 4 days, long run 18 km. The distance lives between threshold (4:48 /km) and intervals (4:36 /km). Periodization: Build (Weeks 1–4), Peak (Weeks 5–6), Taper (Weeks 7–8).
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Start freeA 8-week 10k plan for intermediate runners. Peak week 46 km, key long session 18 km, 4 training days. Peaking periodization: Build → Peak → Taper.
- Peak week
- 46 km
- Key long
- 18 km
- Days / week
- 4
- Race pace
- 4:48 /km
- Easy
- 5:48 /km
- Tempo
- 4:48 /km
- Intervals
- 4:36 /km
Week-by-week overview
Weeks 1–4
Build
Threshold and race-pace work land on top of the base. Long run stretches toward its peak.
Weeks 5–6
Peak
Highest quality + highest fatigue. Race-specific sessions, then a down week before taper.
Weeks 7–8
Taper
Volume drops 40–60%. Keep a little intensity so you stay sharp, then race.
| Wk | Phase | Focus | Volume |
|---|---|---|---|
| 1 | build | Threshold + long run | 43 km |
| 2 | build | Race-pace work | 44 km |
| 3 | build | Quality on volume | 44 km |
| 4 | build | Loading week | 44 km |
| 5 | peak | Peak specific load | 46 km |
| 6 | peak | Controlled down week | 46 km |
| 7 | taper | Taper — short quality | 25 km |
| 8 | taper | Race week | 20 km |
Sample week 5
Peak specific load · 46 km
Week 5 (peak): keep 5:48/km honestly easy. Quality lives at 4:48/km. If the long run feels heavy, cut 10% — don't add a day.
Mon
Rest
Tue
running
Intervals
50 min · RPE 7
- Warm-up12 min5:48/km
- Intervals6×800 m4:36/km · eq. rest
- Cool-down10 min5:48/km
Wed
running
Easy run
50 min · RPE 3
- Warm-up10 minEasy Z1
- Main set8 km5:48/km
- Cool-down5 minWalk / jog
Thu
running
Tempo / threshold
62 min · RPE 6
- Warm-up12 min5:48/km
- Tempo2×12 min4:48/km · 2 min jog
- Cool-down8 min5:48/km
Fri
Rest
Sat
running
Long run
112 min · RPE 4
- Warm-up10 minEasy Z1
- Main set18 km5:30/km
- Cool-down5 minWalk / jog
Sun
Rest
Who this plan is for
Eight weeks don't build a base — they use one. If you're coming off a 10K block or volume near 46 km, this intermediate squeeze makes sense. If you're coming off a layoff or 2 days a week, pick 12 or 16.
How the weeks are periodized
Weeks 1–4: Build — Threshold and race-pace work land on top of the base. Long run stretches toward its peak. Weeks 5–6: Peak — Highest quality + highest fatigue. Race-specific sessions, then a down week before taper. Weeks 7–8: Taper — Volume drops 40–60%. Keep a little intensity so you stay sharp, then race. Volume doesn't climb in a straight line: each phase has its own wave, plus a down week before taper. Peak load 46 km. No full base phase: aerobic fitness is assumed to already be there.
Intervals, tempo and easy running
Quality A: intervals at 4:36 /km. Quality B (unless you're a beginner): tempo at 4:48 /km. Long run 18 km at long-run pace, not race pace. The classic 10K mistake is running the easy days at 4:48 /km; here easy is anchored to 5:48 /km.
10K: speed you can hold
A 48:00 10K asks you to repeat 4:48 /km after it already hurts. 800s at 4:36 /km build that tolerance; tempo stops you from being only a 3K runner. Surface: at least one quality session on what you'll race. The 18 km long run is aerobic insurance, not a marathon long run.
From this preview to a plan that's yours
The preview is anchored to “8-Week 10K Training Plan”: 4 days, 46 km, 4:48 /km. At signup Peaking preloads distance (10K), 8 weeks and intermediate level. The live engine then asks for PBs, available days and constraints, and regenerates whole weeks — not a static PDF. The CTA below opens registration with those fields and this page's UTMs.
Generate your personalized 8-week 10K plan
We preload distance, weeks and goal. Start free — the engine builds the plan from your PBs and real days.
Start freeFrequently asked questions
Is this 8-week 10K a generic plan?+
The overview and week 5 come from Peaking's periodization composer (same phases and session types as an in-app plan). It's persisted per slug — it doesn't change on every visit. The paid plan personalizes from your PBs and real days.
How many kilometres / hours per week does it peak at?+
Peak 46 km, key long session 18 km, 4 days. Base weeks sit well below that; the taper (Weeks 7–8) cuts volume and keeps short quality.
What pace should I use if my mark isn't 48:00?+
This preview anchors race to 4:48 /km, easy to 5:48 /km and threshold to 4:48 /km. In the app, paces come from your PBs or a Riegel predictor — don't copy these splits if your current 10K sits at a different level.
Can I skip days or squeeze this into fewer than 8 weeks?+
Skip an easy day, never the long run or both quality sessions in the same week. Compressing 8 → 8 often works if the base is already there; the hub lists other durations for this 10K.
How do I go from this page to a plan generated for me?+
Start free preloads 10K, 8 weeks and intermediate. You finish onboarding (sports, PBs, days) and the engine builds the full plan. This URL stays as the SEO reference; your plan lives on the dashboard.