Runner's Edge 10K – Beginner

About the plan

A 14-week plan based on the Runner's Edge methodology for beginner runners preparing for a 10K race, or for athletes looking for a structured program with full four-phase periodization. The plan uses the Pace Zones (PZ) system to set intensities and progresses from short 30-second intervals to race-pace tune-ups with 1-mile (1.6 km) blocks. The base phase is longer than in the 5K plans (6 weeks), reflecting the need for a stronger aerobic foundation for the 10K distance. A highlight is the pyramid intervals in the peak phase — sessions that go up and down in distance (200m-400m-800m-400m-200m), building the ability to change pace under fatigue.