8-Week Peak Plan "My First 10K Run" is a 8-week running plan. This article combines the actual plan description with a example week from the stored workout entries.
What this plan is built for
Now that you have been diligently working on your Base Zone endurance, it's time in the last eight weeks to focus on your specific race pace.
With the following pace workouts, you will gradually approach your "Race Speed". The energy supply at your race pace should be optimized, and you should get a feel for pacing. Additionally, during the intervals, you can start experimenting with how nutrition works during a race. How many carbs can you take in, and which type of gels do you tolerate best?
Especially as the workouts become more intense, it is even more important to prepare with your 5-10 minute mobility routine. At the end of the 8 weeks, the primary goal is to be healthy at the starting line and to enjoy completing your first 10K run :-)
Training logic and load
In the peak phase precision matters: key sessions count, but freshness and clean execution decide the outcome. The important part is not upgrading easy days into hidden hard days. The workout data shows which sessions are structured and which ones are intentionally simple.
The plan contains 25 scheduled entries across 8 weeks. The sequence matters as much as the total hours: hard, technical, or long workouts only work when the surrounding days allow you to absorb them.
Example week: Week 8
This week is not a generic template. It is built from the actual training plan entries, and the workout charts use the stored workout data.
No scheduled workout in this real plan week. Use the day to absorb the load and arrive fresh for the next session.
30 min @ 75%
Training Goal: Base endurance sessions make up the largest part of the training. They are essential for the formation of new mitochondria and for improving fat metabolism, among other things.
No scheduled workout in this real plan week. Use the day to absorb the load and arrive fresh for the next session.
15 min @ 75% | 3x 1 min on / 1 min easy | 2x 1 min on / 2 min easy | 1x 1 min on / 2 min easy + 1 more step
The goal of this session is to optimally prepare you for race day this weekend. The 200m should be run significantly faster than race pace, but not at full throttle.
No scheduled workout in this real plan week. Use the day to absorb the load and arrive fresh for the next session.
10 min @ 70% | 3x 1 min on / 1 min easy | 5 min @ 70%
Session to prepare for the competition: Easy jog focusing on "clean technique and ease" with 3 x 30 seconds at race pace or slightly faster, with 1 minute easy in between each effort.
10000 m
Raceday! Breakfast 2.5 hours before the start consisting of easily digestible carbohydrates and 0.5-0.8 liters of electrolyte drink to optimally fill your carbohydrate and sodium stores.
How to read the workout charts
The chart is based on the workout data: longer segments take more width, higher intensities sit higher, and harder work is marked with stronger colors. For swim or distance-based segments, the graphic represents the planned sequence rather than GPS data.
Practical execution
What to watch
- Execute the key days precisely instead of making the easy sessions faster.
- Use the plan description as context: equipment, fueling, mobility, and realistic threshold values are part of the training.
- When life or fatigue adds pressure, trim secondary work first and keep the most important session stable.
Training effect
Executed well, the plan improves your ability to absorb the intended stimulus repeatedly. Depending on sport and phase, that means more aerobic stability, better pace durability, stronger technique under fatigue, or more confidence at target effort.