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CoachUpFit
Running · 10K
A 10-week 10K training plan at sub-40 min level — designed around 6 hours per week across 5 days. Polarised intensity distribution: most volume at easy aerobic effort, two quality sessions, one long session.
This is the representative template. The real CoachUpFit plan rebuilds every week from your Garmin and Strava data — HRV trend, Training Status, recovery, race calendar. The structure stays the same; the adaptation day-to-day is what changes.
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Preparation length
10 weeks
Hours per week
6 h
Days per week
5
Quality sessions / week
2
Total time
6h
Sessions
5
Quality sessions
2
Mon
Rest day
Full rest. No training. Sleep priority, normal eating, light walking only if you want.
Tue
55 min
Target zones
Z5 intervals (95–100% MaxHR)
Why today
VO2max stimulus. Recruits the highest aerobic gear. Most beneficial when paired with threshold work.
Session details
Warm-up 15 min easy. 5×3 min at 5K pace with 2 min jog recovery. 10 min cool-down.
Wed
86 min
Target zones
Z2 easy (heart rate 60–70% max)
Why today
Aerobic base. 70–80% of weekly volume sits here. Mitochondria, capillary density, fat oxidation.
Session details
Conversational pace, plus 4×100m strides at race pace in the final third with full recovery between.
Thu
55 min
Target zones
Z4 threshold (~88% MaxHR)
Why today
Lactate clearance. Raises the pace you can sustain for an hour. Foundation of half/marathon performance.
Session details
Warm-up 15 min easy. 2×15 min at threshold pace, 3 min easy recovery between. 10 min cool-down.
Fri
Rest day
Full rest. No training. Sleep priority, normal eating, light walking only if you want.
Sat
79 min
Target zones
Z2 sustained (60–72% max HR)
Why today
Glycogen depletion + slow-twitch fibre recruitment. The single most important session for endurance events.
Session details
Continuous easy run. Optional 4×1 minute pickups at 10K pace in the middle.
Sun
86 min
Target zones
Z2 easy (heart rate 60–70% max)
Why today
Aerobic base. 70–80% of weekly volume sits here. Mitochondria, capillary density, fat oxidation.
Session details
Conversational pace, plus 4×100m strides at race pace in the final third with full recovery between.
Polarised intensity distribution: roughly 75–80% of weekly volume at easy aerobic effort, 15–20% at quality (threshold, intervals, tempo), and 0–5% at race-pace. This split is the most-supported intensity distribution in the published endurance-training literature.
Quality sessions placed Tuesday and Thursday with full recovery between. Long session on Saturday (running / cycling) or Sunday brick (triathlon). Rest day Monday or Friday depending on your days-per-week.
Each session in the engine comes with a one-line 'why today' explanation. In the real adaptive plan, that rationale is anchored to your HRV, Training Status, and recent load — not the static template you see in this sample.
Connect Garmin or Strava, complete a 60-second onboarding, and your real plan rebuilds every week from your actual data. No credit card. Cancel before day 7 with no charge.