Your 10K, Your Way:
A Plan That Fits Your LifeYour dream 10K awaits. Whether it’s a new PR or simply finishing strong, Athletica builds a plan that fits your life, so you can stop worrying and start running.
What Athletes Are Saying
“I have been doing sprint triathlons and marathons (x3 around 7 hours each!) for about 15 years now, and have always been a consistent back-of-pack person. I never had any hope of getting faster and I had made peace with that. HOWEVER after starting with Athletica back in January this year I’ve made massive amounts of progress and I feel like I’ve unlocked a whole new level! I’ve taken 30 minutes off my 10k race time!”
~ Yvette Merga
Customized Plans forYour Current Fitness Level
Tell us your level, your goal, and how many days you can run. Athletica builds a plan that adapts daily to your schedule and fitness.
- Beginner: Finish strong on 3-4 runs/week, with sensible progression and a plan that gets you to the start line feeling ready, not overwhelmed.
- Intermediate: This plan is for runners who want to get faster. We help you improve your speed and get a new best time.
- Advanced: For experienced runners aiming to run their fastest race. We’ll fine-tune your training with specialized workouts to make you quicker and more efficient, so you can achieve your personal best.
Why AI Makes 10K TrainingMore Effective
- Stop Second-Guessing Get clear, simple instructions for every run—purpose, duration, and intensity—so you always know what to do and why.
- Train with Confidence Our plans are based on proven principles, balancing easy and hard workouts for steady gains while protecting you from injury.
Feel the power of a workout that meets you exactly where you are.
10K Training Schedule: Example Week
Why this works: We combine mostly easy, conversational-pace runs with a small amount of focused speed work and essential strength exercises. This powerful mix builds you into a stronger, more efficient runner, allowing you to develop lasting speed while avoiding the frustrating cycle of injuries.
Smart Scheduling That Fits Your Life
Training That Moves With You
Juggling work, family, and training? Tell us when you’re free, and your plan bends with you—not the other way around.
- Built around your schedule. Pick your training days, how long you can run, and even add cross-training. Miss a session? No stress—the plan automatically reshuffles so you stay on track.
- Adapts to how you feel. If your body’s tired, Athletica eases back. If you’re fresh, it unlocks tougher workouts so you keep improving without burning out.
- Keeps your effort safe. Guardrails like “Workout Reserve” stop you from overdoing it, while interval tracking adjusts your next run based on what you actually completed.
- Works anywhere. Whether it’s outdoors, treadmill, or track, Athletica guides you with pace, heart rate, or power.
Injury Prevention, Built In
- No sudden spikes—your training load increases gradually.
- Recovery weeks and low-stress options help you recharge.
- If you’re sore, traveling, or just tight, the Workout Wizard™ offers lighter swaps so you never feel stuck.
- Long runs progress sensibly, with recovery notes after key sessions to keep you strong.
Because training isn’t just numbers—it’s about making it doable, day after day.
Integrations & Devices
Works with Garmin, Strava, Coros, Wahoo, Apple Watch (via Watchletic) and more. Import completed runs automatically, track compliance, and watch your plan adapt after every session.
Start Your AI 10K Journey Today
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2-Week Free Trial (no payment card required)
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US$ 19.90 per month
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US$ 99.00 per 6 months
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US$ 189.00 per year
- Explore Marathon, Half Marathon and 5K Plans
Frequently Asked Questions
How many weeks is a good 10k training plan?
Most beginners succeed with 8–12 weeks; experienced runners can sharpen in 6–8. With Athletica, you can use any number of weeks—more is usually better.
What’s a good 10k training schedule for beginners?
3–4 runs/week with strides and gentle long-run growth. Athletica builds this around your Daily Availability.
How fast should my intervals be?
The plan sets pace/HR/power from your tests. Expect threshold near 10K effort and VO₂ reps near 3–5K effort, adjusted by readiness.
Can I train for a 10k on 3 days/week?
Yes. We prioritize the most impactful sessions and protect recovery.
Treadmill vs outdoors—any difference?
We support pace, heart rate, or power indoors and out.
Coming back from a niggle?
Choose lighter variants (swim, cycle, walk, row) to reduce run stress and let the plan re-ramp progressively. If symptoms persist, consult a clinician.
How does this relate to my 5K or half marathon goals?
Use the 10K block to build threshold and economy, then step up to half or sharpen for a 5K PR using Athletica’s adaptive plans.
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