10K FIRST – Run Less, Run Faster

About the plan

A 12-week plan based on the FIRST method for runners who want to improve their 10K performance with only 3 runs per week, complemented by cross-training on the days in between. The 10K plan extends the FIRST program with a longer build phase (4 weeks) and long runs that reach 1:20, developing the aerobic endurance needed to sustain pace over the last kilometers of the race. The intervals progress from 30 seconds up to 5 minutes, and the tempo runs reach 30 minutes of sustained threshold — fundamental for 10K performance.