For runners who already have a 10K under their belt and want a structured path to 21.1km. Long runs, tempo work, and easy mileage are balanced across each week using proven periodization, culminating in a taper leading into race week.
Preview week 1 — purchase to unlock the full program.
Day 1 — Easy Miles
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Run/Walk Intervals | 8 | 2 min run / 1 min walk | — |
| Strides | 6 | 20 sec | 60 sec |
| Recovery Jog | 1 | 20 min | — |
| Easy Run | 1 | 30 min | — |
| Tempo Run | 1 | 20 min @ threshold | — |
Day 2 — Speed Work
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Tempo Run | 1 | 20 min @ threshold | — |
| 400m Repeats | 8 | 400m | 90 sec |
| Long Run | 1 | 60-90 min | — |
| Run/Walk Intervals | 8 | 2 min run / 1 min walk | — |
| Strides | 6 | 20 sec | 60 sec |
Day 3 — Long Run
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Strides | 6 | 20 sec | 60 sec |
| Recovery Jog | 1 | 20 min | — |
| Easy Run | 1 | 30 min | — |
| Tempo Run | 1 | 20 min @ threshold | — |
| 400m Repeats | 8 | 400m | 90 sec |
Day 4 — Recovery Run
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| 400m Repeats | 8 | 400m | 90 sec |
| Long Run | 1 | 60-90 min | — |
| Run/Walk Intervals | 8 | 2 min run / 1 min walk | — |
| Strides | 6 | 20 sec | 60 sec |
| Recovery Jog | 1 | 20 min | — |
Noah Williams
2 Jul 2026
Exactly what I needed — clear structure and I could feel the progression week to week.
Ingrid Larsen
26 Apr 2026
Loved this program. The instructions were easy to follow and the results showed up fast.
James Whitfield
13 Mar 2026
Really well put together. Clear notes on form made a big difference.
€29
One-time purchase · lifetime access
