What you run now
Recent weekly volume anchors the opening week.
Personalized 10K training plan
The 10K punishes runners who train it like a sprint.
You finish a 10K breathing hard, so more speed work feels like the answer. Usually it is not. Get a plan that builds the aerobic engine first and sharpens race pace second, from your current fitness and the days you can train.
AI plan generation is temporarily unavailable during maintenance. Account signup is available, but it does not provide immediate AI access.
Manual training baseline Apple Health via iOS app
Aerobic first
Speed is the last layer
Two hard days
Not five
Your real pace
From your own training data
Your 10K starting point
Race-specific work only pays off on a base that can hold it.
Fast sessions on an underbuilt aerobic system produce fatigue, not fitness. The order matters more than the intensity.
What you have run before
Past paces are context for the target, not a promise.
How often you train
Easy, quality, and recovery days have to fit a real week.
Your goal and date
The progression is shaped by the outcome and the time you have.
How the 10K block builds
From aerobic rhythm to race-ready pace.
The mix shifts as race day approaches. Easy running stays the foundation throughout.
Build the base
Establish easy volume you can sustain week to week.
Develop threshold
Add controlled sustained efforts once consistency is there.
Sharpen
Practise goal pace with enough recovery around it.
Freshen up
Drop the load so you arrive sharp.
Where 10K plans go wrong
Every session should know what it is for.
The runner who makes every run moderately hard gets moderately fit and stays there.
Easy runs build the aerobic engine that carries the last 4 km.
Longer runs build strength beyond the race distance.
Threshold work raises the pace you can hold before you unravel.
Intervals sharpen speed without needing to dominate the week.
Comparing planned effort against completed effort catches easy days creeping faster.
Supported workout context
Start with a baseline you can enter.
Manual onboarding accepts your goal, target date, available training days, recent weekly running distance, and longest recent run. Apple Health workouts sync through the Peakora iOS app; this website cannot access HealthKit directly. Manual workout import is not available.
Manual baseline
Goal, schedule, and recent running context
Apple Health
Supported workouts through the Peakora iOS app
10K training in depth
Why the 10K rewards patience more than runners expect.
It feels like a speed race and trains like an endurance one
Most of your 10K performance comes from aerobic capacity built through easy and steady running. Training that chases the race-day sensation — hard, fast, breathless — tends to produce a quick first 3 km and a grim final 4 km. Easy volume stays the base of the week even while race pace gets sharpened.
Threshold work does most of the heavy lifting
Sustained efforts at comfortably hard — controlled, repeatable, not a race — raise the pace you can hold before fatigue takes over. For the 10K that matters more than short, very fast intervals. It comes in once your weekly consistency can support it, and stays proportionate to the rest of the week.
Two quality sessions is usually the ceiling
Adding a third hard session is the most reliable way to stall. Adaptation happens in the recovery between efforts, not during them. Your available days are treated as a real constraint rather than slots to fill, which is why some weeks deliberately look lighter than the one before.
Race pace should be a memory, not a guess
Arriving at a 10K having never run at goal pace makes the first kilometre a gamble. Sharpening sessions in the final weeks give your legs a physical reference, so pacing on race day becomes recognition instead of arithmetic.
Frequently asked questions
What runners ask
Can Peakora generate an AI training plan right now?
AI plan generation is temporarily unavailable while maintenance is in progress.
How does Apple Health work with Peakora?
Apple Health workout sync is an iOS integration through the Peakora iOS app. The website does not access HealthKit directly.
What can I enter manually?
Manual onboarding supports goal, target date, available training days, recent weekly running distance, and longest recent run. It does not import workout files.
Can I connect Strava or import workouts?
New Strava connections and manual workout-file imports are not part of the current signup experience. Existing accounts may still access previously saved activities and history where available.
How do I create an account?
Account signup is available with Google or email. Signup does not provide immediate AI access while maintenance is ongoing.
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