Masters (40+) 10K Training Plans


Is A Masters 10K Plan Right For You?

Our Masters 10K training plans are designed for runners over 40 years old. Although plenty of younger athletes love them too.

The workouts are just as tough as with our normal training plans, but with more scheduled recovery days. And more strength and conditioning work, so you stay strong and flexible.

Masters runners face different challenges to younger athletes. Families, busy careers and lack of sleep are just a few. That said, not all over 40 runners require a Masters-specific training plan. Some find it easy to carry on with a normal training load, while others need to change their approach to training.

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When to Consider Choosing a Masters Plan:

  • Your training time availability is reduced with work and family commitments.
  • You feel sleep deprived from daily stresses.
  • Your body has different needs in terms of recovery, strength and flexibility training.
  • You suffer recurrent injuries.
  • You feel constantly fatigued or overwhelmed by your regular training.
  • You keep catching colds and other viruses.

Can I Still Race Successfully?

Yes! In fact, by following our Masters running plans, you may well race better than ever. The key to success is training consistently, without missing workouts due to injury, fatigue or time limitations. It’s not always about who attempts the most training.

All our training plans adhere to the principle of “Progressive Overload”. Meaning that the stress placed upon your body gradually increases over time. By training consistently with regular recovery periods, you’re more likely to absorb the gradually increasing training loads, without breaking down.

How is a Masters Plan Different?

Intensive 10K training will cause you muscle damage. As we mature it can (arguably) take longer for your muscles to adapt and remodel. This decline in rate of recovery will vary according to genetics and training history. Insufficient recovery time can lessen the effect of the workout and leave you more prone to injury. Masters 10K running plans have more rest days each week (1 or 2 days per week) and a 1:2 ratio of active recovery weeks to hard weeks (this is 1:3 in regular plans). That means you’ll do two weeks of challenging training, and then take an active recovery week (with around half the training stress).

As we get older, our muscle density begins to decline, and it becomes crucial to counter the effects of age-related muscle loss.

Our 10K Masters plans normally have two scheduled strength and conditioning workouts per week, designed to promote:

  • Performance through improved strength and power.
  • Increased muscle mass.
  • Injury prevention by strengthening connective tissue, muscles, and tendons.
  • Flexibility to maintain power through a full range of movement.
  • Improved bone density.
  • Fat-free body mass (a leaner physique).

All Strength and Conditioning workouts can be carried out at home. There are also alternative exercises if you prefer a gym based workout. 

Training intensely is the key to success in any sport, regardless of age. Strong performances come from having a solid base and workouts that maximise your anaerobic fitness, speed, power and skill. Evidence suggests that higher intensity work with less volume is beneficial for the Masters athlete, in particular for 10K Training. Shorter, more intense workouts will also free up valuable time for recovery and work/family commitments. Masters plans optimise your training time with the right ratio of volume and intensity relevant to each plan. 

As an older athlete with a full life, prioritising is an essential skill. Ideally schedule your week, planning times for family, training, work and sleep. You should also be prepared for the curve balls that cause chaos in your best laid plans. Consistency in training is arguably the most important trait amongst successful Masters athletes. Here are some ideas to help you stick to your regime:

  • Use your commute as an opportunity to train.
  • Add in strength and conditioning at home, with the kids if necessary!
  • If you can’t do a whole session, do part of it, something is always better than nothing.
  • Commit to a lunchtime workout.
  • Double up run workouts with Strength and Conditioning sessions and save showering twice.
  • Life will occasionally get in the way and if you need to miss the odd workout, let it go and move on. It happens.

Top Training Tips For A 10K Run Race

Start off by aiming to run two or three times per week, for 15 minutes per session. Most of your runs should be done at an easy chatting pace, to reduce the risk of injury. To achieve this low intensity, you may need to include some walking sections in your runs – there’s nothing wrong with that. Over time you can gradually reduce the duration of your walking sections, as you get fitter.

If you’re at the point where you can comfortably run 15 minutes without walking, you can then aim to increase the duration of your workouts by no more than 10% per week. Build up your training gradually until you’re able to run 30 minutes comfortably. Now you can start to vary your training more.

At this point, you can build your training around two or three key runs each week. The first key session is an endurance run, where you eventually build up to 1 hour of low intensity running. The other key run is a speed session, with a warm up, a warm down and some hard efforts sandwiched in between (like 5 x 3 minutes hard with 90 second recoveries). Any other runs could just be steady 30 to 40-minute jogs. For more experienced runners, you should include a third key weekly workout, of a tempo session. For example run 3 x 8 minutes at your 1-hour race pace, with 60 second recoveries (plus, warm up and warm down).

If possible, do some of your running on soft surfaces like grass or trails, to lessen the impact on your body. Training on undulating terrain is good too, because it spreads the load to a wider range of muscle fibers, compared to running just on flat ground. In our beginner, intermediate and advanced 10km training plans we make every fourth week an “active recovery week” where the training is half as much as normal. This gives your body a chance to catch up with itself and reduces your chances of getting injured.

In our 10km training plans we include two 40-minute strength and conditioning sessions each week. These workouts can help improve your strength and flexibility, leading to more efficient movement patterns and fewer injuries. We suggest you only do strength work in addition to at least three runs per week, rather than instead of them.

Using A Masters 10K Training Plan

Online training plans are for athletes who don’t feel the need for a personal coach, but who still want the structure and planning of an expertly-written training program. Research has shown that you are twice as likely to reach your goals if you train with a structured plan. 

If you have a recent background of fitness or sport, it should take you eight to 12 weeks to get fit enough to conquer a 10km. If you’ve been more sedentary over the last few years, it will take you more like 18-21 weeks to prepare. Either way, you need to build up your training gradually. Fitness improvements build up slowly and gradually, like coffee dripping through a filter into a jug.


About Phil Mosley

5 Stars from 287 reviews

As an athlete and parent, I know how challenging it can be to train effectively for endurance events. Being a certified coach with over 20 years’ experience, the biggest challenge is balancing my client’s training with their lifestyle…

And that’s why I started MyProCoach™ – to offer the world’s most comprehensive range of online training plans, all designed to help you enjoy the same success that my athletes and I have, while still making sure you have quality time for your family, friends and career (read 100+ detailed reviews here). You can also hear from me in a series of 6 short explainer videos below:

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Why Use Our Training Plans?


Smart, flexible training for any level

Research-backed plans for any experience-level that fit around your lifestyle. From leading endurance coach Phil Mosley.

The world's best training app

We use TrainingPeaks for personalised training zones, trackable progress and more - on any major training device.

Free certified coach support (rated 5.0/5)

On top of full help-centre & FAQ support (with videos), our coaches will quickly reply to any questions you have via email!

Our Masters 10K Plans (6-21 Weeks)


We use TrainingPeaks to deliver your plan – the world’s most popular endurance coaching platform. Free to use, TrainingPeaks is an online calendar that lets you record, track and analyze your training sessions. 

It has a host of great features allowing you to get as in-depth as you like, including the ability to export your workouts to your training devices (Garmin, TrainerRoad etc) and follow them in real time. 

TrainingPeaks enables us to set you in-depth training plans in a way that other formats cannot. Phil Mosley is a Certified Coach and one of the best-selling coaches on the platform.

We want to provide an affordable and effective training solution, including email coach support for any questions you may have.

Our Certified coaching team are on hand to answer any questions during the first use of your plan, plus a bonus 3 months after its completion. During checkout, please also share your email so I can send you a series of 5 helpful emails to get you started.

As you can understand, some limits apply, like personalisation or analysis of your training, but for anything else relevant to your plan, we would love to help. You also have full access to our online help centre, with videos and articles to help you train effectively.

We have a huge range of plans that enables you to select one that best meets your goals, schedule and ability. If you’re not sure where to start, read on below for a quick overview.

What type?
Our Standard and Masters plans are designed to get you ready for your target event, while our Off-Season plans are designed to allow you to recover from a tough season whilst maintaining your well-earned fitness. Generally, Masters plans are designed for athletes over 40 years old, although plenty of younger athletes love them too. The workouts are just as tough as with our standard training plans, but with more scheduled recovery days. And more strength and conditioning work, so you stay strong and flexible. Some find it easy to carry on with a normal training load, while others need to change their approach to training.

What length?
For the best outcome, count back from your “A” target race date and simply choose a plan to fill that gap (you can still work in other, smaller races during your plan). Note that longer plans start easier and progress more gradually than shorter plans. The body responds best to constant, gradual progression with regular recovery periods, and that’s exactly what our plans are designed to give you!

What level?
Choosing the correct level will help you get the most out of your plan. Generally, if you’ve never done this event before or currently train up to a few times per week, you might consider a Beginner plan. Alternatively, if you’ve done this event many times before or currently train 5+ times a week, you might consider an Advanced plan.

But don’t worry too much – we also let you swap the level for free within 14 days of purchase, if you find it too easy/hard!

Visit the MyProCoach Help Center for further guidance and to contact our Certified coaching team.

Certainly! Our training plans allow you to easily swap a few days around each week to suit your availability. Or you can swap out a session, to attend a similar group workout instead. That’s fine. If you opt for Training Peaks Premium (from $9.92 per month) you can even drag & drop your workouts onto different days. We give a few recommendations on how to best do this in our help centre.

And you can also train for multiple events! Our training plans guide you up to your target “A” race, but it’s also good to include some “B or C” races along the way. Our help centre goes through the exact steps you should take to enable you to get full benefit, without detracting from your key focus.

Trial Us With Our FREE TASTER Plans! (8- And 12-Week PDFs Only)

Beginner (6-21wks)

Perfect for your first 10K
2:15-3:45 hrs per week, across 3-5 workouts
  • Premium, flexible plan
  • Intuitive tracking software
  • Help centre & FAQ support
  • Email access to coach
  • From just $2.90/week!

Intermediate (6-21wks)

For seasoned runners
3:45-5 hrs per week, across 4-6 workouts
  • Premium, flexible plan
  • Intuitive tracking software
  • Help centre & FAQ support
  • Email access to coach
  • From just $2.90/week!

Advanced (6-21wks)

Slash your race-times
5:15-7 hrs per week, across 5-7 workouts
  • Premium, flexible plan
  • Intuitive tracking software
  • Help centre & FAQ support
  • Email access to coach
  • From just $2.90/week!

Under 40? Compare these with our Standard 10K plans ▸

Join Over 10,000 Successful Athletes


For me this training plan was a game changer. Every run had a proper purpose and helped build my lactate and my fitness. I have run 4 Marathons but this was the only one that had a really strong plan. 5 runs a week so was manageable and the other game changer was forcing me to do most of my runs slower which in turn gave me more strength for hill runs, speed works and fitness tests and ultimately made me faster. the top headline is I went from 4'03 marathon to 3'26 which is HUGE and now I plan to go faster !! Everyone needs a proper plan and I think this was brilliant.
James Lessell - October 2019
After 5 or so weeks of using your program I'm already reaping huge gains! It's amazing how important it is to be consistent with training. I used the less intense schedule of the Prep Phase to get accustomed to the routine and ensure it got done every morning. I'm already running 5k's in just over 20 minutes which is faster now at 40 years old than when I was in high school and in my mid 20's. Needless to say I'm stoked about the upcoming season.
Daniel Dragic - Feb 2018
An amazing and manageable plan that took 4 mins off my half marathon PB! Having done a few halfs, tris, and a marathon before, this time I wanted to beat my Half Marathon PB but knew I would struggle to fit more than 4 sessions a week on top of a hectic work/family life. Phil suggested the beginner plan simply for number of sessions, and it worked out perfectly. The runs are well structured each week, with a perfect balance of an achievable increase in effort vs. pushing yourself harder and longer. I will definitely be using MyProCoach workouts in the future and recommend them to anyone. Thank you, I am super pleased with the outcome!!
Greg W - October 2019

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