10K Training Plan

The 10K plan is 12 weeks long. It comes in 4 levels, Level 0 through Level 3, so choose the volume tier you can sustain. Pricing starts at $34.95 on TrainingPeaks, or it's included with Team 80/20.

Roughly 80 percent of your weekly running time at low intensity and about 20 percent at moderate to high intensity. It's the intensity balance observed in elite endurance athletes across sports, and it works because easy running builds aerobic fitness while leaving you fresh enough to make the hard 20 percent genuinely hard.

Levels are volume tiers. Level 0 is for first-timers or low-mileage runners, Level 1 for runners training moderately, Level 2 for experienced runners with solid weekly mileage, and Level 3 for high-volume competitive runners. When in doubt, choose the level matching what you've sustained recently — not what you aspire to.

Whichever you can measure reliably and will actually follow. Heart rate is the most accessible; pace works well on flat, measured routes; running power responds instantly on hills where pace misleads. The plan structure is identical across versions — only the intensity targets differ.

Through TrainingPeaks. After purchase you apply the plan to your TrainingPeaks calendar, and every workout appears with its structure and intensity targets. Workouts sync to most watches and head units, and your completed sessions are scored against the plan automatically.

Yes. Team 80/20 is $16.58/month when paid annually and includes every 80/20 training plan, TrainingPeaks Premium, and Mind of Matt coaching. If you expect to use more than one plan, the membership costs less than buying plans individually.