2-Week 10K Race Prep Plan in km (Free, Auto-Paced)
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Race Prep Plan

2-Week 10K Race Prep Plan in km (Free, Auto-Paced)

14 days · Paces auto-set from your recent race · Free Activate → Sharpen → Taper → Race
Training Schedule
WEEK 1 Activation + Quality
Day Workout Purpose
Day 1 Easy 5km Wake up the body, promote blood flow
Day 2 Warm-up 3km + 5×1000m @ 4:53/km, 2min jog + Cool-down 2km Pace feel + VO2max stimulus
Day 3 Rest Full recovery and adaptation
Day 4 Warm-up 3km + 3km Tempo @ 5:16–5:32/km + Cool-down 2km Sustained output ability at threshold
Day 5 Easy 5km + 4–6 strides at the end Maintain elasticity and leg turnover
Day 6 Rest / very easy 3km Active recovery, keep legs loose
Day 7 Long 8km, last 2km at race pace (5:13) Long run + race pace finish practice
WEEK 2 Race Week
Day Workout Purpose
Day 8 Easy 3km Wake up the body, promote blood flow
Day 9 Warm-up 3km + 3×800m @ 4:45/km, full recovery + Cool-down 2km Activate fast-twitch fibers for race sharpness
Day 10 Rest Full recovery and adaptation
Day 11 Easy 3km + 4–6 strides at the end Maintain elasticity and leg turnover
Day 12 Rest Full recovery and adaptation
Day 13 Rest / very easy 2km Active recovery, keep legs loose
Day 14 RACE DAY — 10K Race day — trust the training
Notes
1
Strides = 80–100m accelerations (~20s), build to 90% effort, walk back to recover, repeat
2
Uphill: watch heart rate, not pace — use downhill to recover time
3
Adrenaline is high at the start — deliberately hold back for the first 2km
4
On easy runs, find a gentle slope for a few hill strides to adapt to climbing rhythm
14-Day Race Prep — 10km
rundida.com
Race Prep Plan
2-Week 10K Race Prep Plan in km (Free, Auto-Paced)
14 days · Paces auto-set from your recent race · Free Activate → Sharpen → Taper → Race
Training Schedule
Phase 1 Activation + Quality W1
W1
D1
Easy 5km
Wake up the body, promote blood flow
D2
5×1km
@4:53, 2'jog
Pace feel + VO2max stimulus
D3
Rest
Full recovery and adaptation
D4
3km Tempo
@5:16–5:32
Sustained output ability at threshold
D5
Easy 5km
4–6 strides
Maintain elasticity and leg turnover
D6
Rest
Active recovery, keep legs loose
D7
Long 8km
last 2k @ RP
Long run + race pace finish practice
Phase 2 Race Week W2
W2
D8
Easy 3km
Wake up the body, promote blood flow
D9
3×800m
Activate fast-twitch fibers for race sharpness
D10
Rest
Full recovery and adaptation
D11
Easy 3km
4–6 strides
Maintain elasticity and leg turnover
D12
Rest
Full recovery and adaptation
D13
Rest
Active recovery, keep legs loose
D14
RACE
Race day — trust the training
1 Strides: 20s @ 90% effort
2 Uphill: watch HR, not pace
3 Hold back the first 2km
4 Hill strides build climb power
Rest Easy Easy + Strides Easy + Hills Easy + Race-Pace Tempo / MP Intervals / VO2 Long Run Race
14-Day Race Prep — 10km
rundida.com