Event programsRunning

10K: 10 weeks, peaks at ~6 h.

10 km on the road at about 97% of threshold pace — for most runners close to threshold itself. That's the intermediate plan; beginner runs 10, advanced runs 12 weeks.

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Your race day, your level, your hours.

This is the real plan on a real calendar: the same engine Helios runs when you start a program, working on your date right here in your browser.

Pick a level and a race day to see the plan laid onto a calendar.

Written for where you are.

Beginner

10 weeks, 3–4 runs a week: from 30-min runs to a 70-min long run, with fartleks and a 5K test.Shortest runway 5 weeks · research minimum 7 · 3 sources

10 wk

1.5-3.5 h a week

Intermediate

10 weeks, 4–5 runs a week: a Norwegian sub-threshold foundation, then rotating VO2 and threshold, race-pace 2 km reps.Shortest runway 5 weeks · research minimum 7 · 3 sources

10 wk

3.5-5.5 h a week

Advanced

12 weeks, 6–7 runs a week for sub-42 runners: sub-threshold volume, VO2 rotation, a 5K tune-up and a 10-day taper.Shortest runway 6 weeks · research minimum 8 · 4 sources

12 wk

4-7 h a week

The checklist comes with it.

T-7Course and start time confirmed; race shoes already worn on at least 2 runs.

T-3Pacing plan: your first-km split and a 2–3 km check (no more than 2–3 s/km faster than goal early).

T-1Pre-race meal tested in training; caffeine (3 mg/kg about 60 min before) only if you've tested it.

race morningCarbohydrate meal 2–4 h before. Warm-up 10–15 min easy, drills and 4 strides, ending 5–10 min before the gun.

T-3Split plan: 5K split at goal ±5 s. If you'll be out longer than 60 min, an aid-station plan.

Every plan cites its homework.

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