A 10K training plan built from your running data
A short, intense block where your paces have to be exactly right — set from your last few runs, not from an average.
The 10K is short enough to plan quickly and long enough to actually train at pace. A generic plan hands you a table built around a goal time; TERUN looks at what you've actually run recently first, and builds a 10K plan around that.
From history to plan in four steps
Connect
Link your account. Your recent activities load automatically.
Estimate
It reads steady segments, fits pace vs. heart rate and predicts your 10K time.
Set the goal
Pick 10K and a date; it periodizes a short block with a clear peak.
Adapt
Every week it re-paces and reconciles against what you actually ran.
Why paces built for you matter most in a short block
In a marathon block you have weeks to correct a wrong pace. In a 10K block you don't: it's short, and every interval or tempo session has to match your fitness right now, not a goal time you picked three months ago. TERUN's adaptive paces recalculate after every run, so your intervals stay sharp and your easy days actually recover you.
Cross-training counts too. Cycling and swimming give a small, conservative boost to your estimate, and strength work is folded in as a recovery constraint, so your plan reflects your whole training week.
Building beyond the 10K
Moving up to a longer distance after this? The half-marathon training plan uses the same fitness estimate, just over a longer block.