10K — Level 1

10K — Level 1 is a 16-week programme for runners who already train consistently and want structured preparation for a 10 km race. Preparation is based on time and progresses from general endurance to more specific workouts for the demands of the race and your goal pace, with a gradual increase in duration and lower-volume weeks for recovery. A 5 km race or test during preparation helps you assess your fitness and how you manage your effort. The Plan Guide complements the plan with detailed guidance on managing your workouts, race strategy and getting organised before race day.