Current + goal fitness
Set 10K fitness
Current fitness anchors the early weeks. Goal fitness is included so athletes can see how the full plan progresses towards race-day pace without jumping too fast too soon.
Calculating paces…
Week 1 - Preview
Olympic Coaching
10K sample training protocol
10K Sample Week
Pace unit
Volume control
Set weekly volume
Easy and long-run volume adjusts. Key sessions, races and hill sessions stay fixed.
Target: 70 km · standard week
View
Week breakdown
Week 1
Sample weekly view first. Open a day for the exact prescription and guidance. This sample keeps the same current + goal fitness controls as the full plan.
Today’s workout
Training prescription
Volume
Intensity
Adjustment
Pace guide
Purpose
Execution
What I would do in full training
Supporting work
Training language
Pace zones
These update from the current week’s progressive fitness reference. Early weeks sit closer to current fitness; later weeks move towards goal fitness.
Coach audio guide
Before you start
Use these guides for effort, accountability and weekly planning.
PointsHow to use the points system and stay accountable.
Map out your trainingHow to place sessions around life, current fitness and recovery.
Run speed & effortHow to understand pace, effort and easy running.