10K — Level 3

10K — Level 3 is a 16-week programme for experienced runners who already train consistently and want structured preparation for a 10 km race. It combines endurance development with workouts near threshold and repetitions at faster paces. As the race approaches, preparation becomes more specific, with longer efforts at Goal 10K pace (your target race pace) and practice in maintaining a consistent pace. Tempo workouts at Strong intensity are combined with repetitions at 5K and 3K pace. Later, pace alternations and longer efforts at Goal 10K pace prepare you for the demands of the race. The two 5 km tests or races, in Weeks 4 and 12, help you assess your fitness and how you manage your effort at different stages of preparation. The Plan Guide complements the plan with detailed guidance on managing workouts, race strategy and preparation before race day.