Cyclist to 10k

Plan overview

Weeks: 9

Distance: 23.2 km/week

Workouts: 35

Total distance: 208.7 km

Zone distribution

Z1: 4.3 km

Z2: 85.5 km

Z3: 95.3 km

Z4: 12.8 km

Z5: 10.7 km

Z6: 0 km

2%
41%
46%
6%
5%
0%


Select a week or scroll down to view all workouts.

Week 0

Workouts: 3

Total distance: 12.9 km

Average workout:

Distance 4.3 km

Zone distribution

Z1: 0.4 km

Z2: 9.6 km

Z3: 2.8 km

Z4: 0 km

Z5: 0 km

Z6: 0 km

3%
75%
22%
0%
0%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 4.426 km

Zone distribution

Z1: 134 m

Z2: 3487 m

Z3: 805 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

3%
79%
18%
0%
0%
0%

An easy progressive run. Nothing fancy here, just turning the legs over and logging some miles.

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Workout overview

Distance: 3.217 km

Zone distribution

Z1: 155 m

Z2: 3062 m

Z3: 0 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

5%
95%
0%
0%
0%
0%

There is no substitute for frequency. Running often is just as important as running far or running fast. Easy runs like this may not seem like they are doing much, but over the course of a training plan or any sort of long term commitment, they will pay off.

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Workout overview

Distance: 5.226 km

Zone distribution

Z1: 134 m

Z2: 3082 m

Z3: 2010 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

3%
59%
38%
0%
0%
0%

Hill repeats are a great way to build speed and strength without the risk of high-paced intervals. On a treadmill, a grade of about 6-8% is a nice balance that allows you maintain good form and speed while still getting more power out of your legs. Use 0% to recover between. One option is to maintain a constant speed and just adjust the gradient to change effort, but you can also change both speed and gradient. A mix of steeper inclines and faster paces will help keep this workout fresh.

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Week 1

Workouts: 4

Total distance: 18.1 km

Average workout:

Distance 4.5 km

Zone distribution

Z1: 0.5 km

Z2: 10.7 km

Z3: 6.8 km

Z4: 0 km

Z5: 0 km

Z6: 0 km

3%
59%
38%
0%
0%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 4.426 km

Zone distribution

Z1: 134 m

Z2: 3487 m

Z3: 805 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

3%
79%
18%
0%
0%
0%

An easy progressive run. Nothing fancy here, just turning the legs over and logging some miles.

✓ Available in Zwift View workout More workouts like this

Workout overview

Distance: 3.217 km

Zone distribution

Z1: 155 m

Z2: 3062 m

Z3: 0 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

5%
95%
0%
0%
0%
0%

There is no substitute for frequency. Running often is just as important as running far or running fast. Easy runs like this may not seem like they are doing much, but over the course of a training plan or any sort of long term commitment, they will pay off.

✓ Available in Zwift View workout More workouts like this

Workout overview

Distance: 5.226 km

Zone distribution

Z1: 134 m

Z2: 3082 m

Z3: 2010 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

3%
59%
38%
0%
0%
0%

Hill repeats are a great way to build speed and strength without the risk of high-paced intervals. On a treadmill, a grade of about 6-8% is a nice balance that allows you maintain good form and speed while still getting more power out of your legs. Use 0% to recover between. One option is to maintain a constant speed and just adjust the gradient to change effort, but you can also change both speed and gradient. A mix of steeper inclines and faster paces will help keep this workout fresh.

✓ Available in Zwift View workout More workouts like this

Workout overview

Distance: 5.229 km

Zone distribution

Z1: 101 m

Z2: 1105 m

Z3: 4023 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

2%
21%
77%
0%
0%
0%

After a short progressive warm-up, the main work here is 2 miles (3.2km) of steady base at the upper end of Zone 2.

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Week 2

Workouts: 4

Total distance: 19.7 km

Average workout:

Distance 4.9 km

Zone distribution

Z1: 0.5 km

Z2: 10.3 km

Z3: 8.8 km

Z4: 0 km

Z5: 0 km

Z6: 0 km

3%
52%
45%
0%
0%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 4.427 km

Zone distribution

Z1: 134 m

Z2: 2683 m

Z3: 1610 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

3%
61%
36%
0%
0%
0%

Low intensity running like this helps get your body used to running. Time on the legs, even at lower intensities, has a huge benefit. As a cyclist, you need to develop your chassis more than you need to develop your engine, and low-intensity runs like this play a big role in that.

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Workout overview

Distance: 3.217 km

Zone distribution

Z1: 155 m

Z2: 3062 m

Z3: 0 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

5%
95%
0%
0%
0%
0%

Keeping the legs turning over and being consistent with your running is the single most important factor for success. Unlike cycling, running is weight bearing, which means that even an easy run helps stimulate adaptation, critical for developing the sort of endurance you will need to run a full 10k.

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Workout overview

Distance: 6.03 km

Zone distribution

Z1: 134 m

Z2: 3484 m

Z3: 2412 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

2%
58%
40%
0%
0%
0%

A longer bout of hills this week. 6-8% is a nice sweet spot for hills on a treadmill, but feel free to vary the gradient based on how you are feeling. Steeper hills at slower speeds can actually be easier on tired legs.

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Workout overview

Distance: 6.033 km

Zone distribution

Z1: 101 m

Z2: 1105 m

Z3: 4827 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

2%
18%
80%
0%
0%
0%

After a progressive warm-up, we take on a longer block of steady running at the top of Zone 2.

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Week 3

Workouts: 4

Total distance: 24.1 km

Average workout:

Distance 6 km

Zone distribution

Z1: 0.8 km

Z2: 6.1 km

Z3: 12.5 km

Z4: 1.6 km

Z5: 3.2 km

Z6: 0 km

3%
25%
52%
7%
13%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 5.229 km

Zone distribution

Z1: 268 m

Z2: 1743 m

Z3: 3218 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

5%
33%
62%
0%
0%
0%

A progressive warm-up leads in a moderate distance block of steady running at the top of Zone 2.

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Workout overview

Distance: 6.838 km

Zone distribution

Z1: 101 m

Z2: 1105 m

Z3: 5632 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

1%
16%
82%
0%
0%
0%

After a progressive warm-up, we take on a longer block of steady running at the top of Zone 2.

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Workout overview

Distance: 4.827 km

Zone distribution

Z1: 201 m

Z2: 1408 m

Z3: 3218 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

4%
29%
67%
0%
0%
0%

After a progressive warm-up, we take on a longer block of steady running at the top of Zone 2.

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Workout overview

Distance: 7.237 km

Zone distribution

Z1: 201 m

Z2: 1810 m

Z3: 402 m

Z4: 1608 m

Z5: 3216 m

Z6: 0 m

3%
25%
6%
22%
44%
0%

A round of short over-unders pushing above threshold pace for a half-mile followed by a quarter-mile of "recovery" just below threshold. This teaches your body to recover while still running fast. These kind of workouts draw on your experience as a cyclist to know how a small change in intensity can really change effort when you are up near your redline.

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Week 4

Workouts: 4

Total distance: 28.2 km

Average workout:

Distance 7 km

Zone distribution

Z1: 0.5 km

Z2: 9.2 km

Z3: 18.5 km

Z4: 0 km

Z5: 0 km

Z6: 0 km

2%
33%
66%
0%
0%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 7.239 km

Zone distribution

Z1: 101 m

Z2: 2714 m

Z3: 4424 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

1%
37%
61%
0%
0%
0%

Our first test of fast running comes with a broken two-mile test at close to your goal pace for 10k.

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Workout overview

Distance: 8.045 km

Zone distribution

Z1: 134 m

Z2: 1475 m

Z3: 6436 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

2%
18%
80%
0%
0%
0%

"Fartlek" is a Swedish work meaning speed-play. Fartlek runs outdoors are often done between natural landmarks - such as let's pick up the pace between those two signs or fenceposts. On a treadmill, it is not quite so random, but the basic principle still applies - inject short periods of fast running into an otherwise steady base run.

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Workout overview

Distance: 6.84 km

Zone distribution

Z1: 134 m

Z2: 3889 m

Z3: 2817 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

2%
57%
41%
0%
0%
0%

Building from our earlier hill repeats, we lengthen out the distance this week. Play with a mix of speed and gradient to keep the workout engaging.

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Workout overview

Distance: 6.033 km

Zone distribution

Z1: 101 m

Z2: 1105 m

Z3: 4827 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

2%
18%
80%
0%
0%
0%

After a progressive warm-up, we take on a longer block of steady running at the top of Zone 2.

✓ Available in Zwift View workout More workouts like this

Week 5

Workouts: 4

Total distance: 31 km

Average workout:

Distance 7.7 km

Zone distribution

Z1: 0.5 km

Z2: 8.4 km

Z3: 22.1 km

Z4: 0 km

Z5: 0 km

Z6: 0 km

2%
27%
71%
0%
0%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 8.447 km

Zone distribution

Z1: 101 m

Z2: 2714 m

Z3: 5632 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

1%
32%
67%
0%
0%
0%

After last week, you should have a better idea how to pace these high intensity sustained efforts. This time we lengthen out the first interval to 1.5mi and then shorten the rest and then do another half-mile at close to your goal pace for 5k will help dial in that pacing.

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Workout overview

Distance: 8.849 km

Zone distribution

Z1: 134 m

Z2: 670 m

Z3: 8045 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

2%
8%
91%
0%
0%
0%

"Fartlek" is a Swedish work meaning speed-play. Fartlek runs outdoors are often done between natural landmarks - such as let's pick up the pace between those two signs or fenceposts. On a treadmill, it is not quite so random, but the basic principle still applies - inject short periods of fast running into an otherwise steady base run.

✓ Available in Zwift View workout More workouts like this

Workout overview

Distance: 6.84 km

Zone distribution

Z1: 134 m

Z2: 3889 m

Z3: 2817 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

2%
57%
41%
0%
0%
0%

Longer hills help cement your ability to create power while fatigued. A hill this long is not something you can just sprint up. Make sure you keep your shoulders back and drive with the arms as the road pitches up. Play with a mix of speed and gradient to keep the workout engaging.

✓ Available in Zwift View workout More workouts like this

Workout overview

Distance: 6.838 km

Zone distribution

Z1: 101 m

Z2: 1105 m

Z3: 5632 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

1%
16%
82%
0%
0%
0%

After a progressive warm-up, we take on a longer block of steady running at the top of Zone 2.

✓ Available in Zwift View workout More workouts like this

Week 6

Workouts: 4

Total distance: 23.7 km

Average workout:

Distance 5.9 km

Zone distribution

Z1: 0.4 km

Z2: 8.9 km

Z3: 11.3 km

Z4: 1.2 km

Z5: 1.9 km

Z6: 0 km

2%
37%
47%
5%
8%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 5.226 km

Zone distribution

Z1: 134 m

Z2: 2680 m

Z3: 804 m

Z4: 0 m

Z5: 1608 m

Z6: 0 m

3%
51%
15%
0%
31%
0%

Quarter-mile (400m) repeats are a core part of any focused speedwork. It is long enough to be hard but short enough to be repeatable. These efforts require great aerobic fitness but also have a core anaerobic component that you will rely on during a 10K race.

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Workout overview

Distance: 8.85 km

Zone distribution

Z1: 0 m

Z2: 2815 m

Z3: 5633 m

Z4: 402 m

Z5: 0 m

Z6: 0 m

0%
32%
64%
5%
0%
0%

A hard 1.5mi (2400m) test is then followed by fast half-mile (800m) repeats. This workout encompasses about 5km total of fast running - well above your target 10K pace. This should give you real confidence in your ability to sustain a just slightly lower pace for 10K.

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Workout overview

Distance: 3.217 km

Zone distribution

Z1: 101 m

Z2: 1991 m

Z3: 805 m

Z4: 0 m

Z5: 320 m

Z6: 0 m

3%
62%
25%
0%
10%
0%

We take a small break to recharge and reload before a hard test workout. A little bit of speedwork to keep the legs firing.

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Workout overview

Distance: 6.435 km

Zone distribution

Z1: 201 m

Z2: 1408 m

Z3: 4022 m

Z4: 804 m

Z5: 0 m

Z6: 0 m

3%
22%
63%
12%
0%
0%

With a solid foundation, you are now ready to build some speed. Tempo running increases the intensity into Zone 3, pushing the pace just slightly upwards from the sustained base runs you completed earlier.

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Week 7

Workouts: 4

Total distance: 25.3 km

Average workout:

Distance 6.3 km

Zone distribution

Z1: 0.5 km

Z2: 14.4 km

Z3: 10.5 km

Z4: 0 km

Z5: 0 km

Z6: 0 km

2%
57%
41%
0%
0%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 7.241 km

Zone distribution

Z1: 101 m

Z2: 2715 m

Z3: 4425 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

1%
37%
61%
0%
0%
0%

Our final test workout is a solid 2mi (3.2km) effort designed to test your pacing. At only one-third the distance, this pace should now feel very manageable. 10K at this pace will be a real challenge though.

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Workout overview

Distance: 6.435 km

Zone distribution

Z1: 237 m

Z2: 2980 m

Z3: 3218 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

4%
46%
50%
0%
0%
0%

A nice steady block of sustained base running at the low end of Zone 2 comes after a longer progressive warm-up.

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Workout overview

Distance: 4.825 km

Zone distribution

Z1: 0 m

Z2: 4825 m

Z3: 0 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

0%
100%
0%
0%
0%
0%

After a hard week last week, it is time to unload some of that fatigue. Take it easy while keeping time on the legs and keeping your run frequency up.

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Workout overview

Distance: 6.84 km

Zone distribution

Z1: 134 m

Z2: 3889 m

Z3: 2817 m

Z4: 0 m

Z5: 0 m

Z6: 0 m

2%
57%
41%
0%
0%
0%

Longer hills help cement your ability to create power while fatigued. A hill this long is not something you can just sprint up. Make sure you keep your shoulders back and drive with the arms as the road pitches up. Play with a mix of speed and gradient to keep the workout engaging.

✓ Available in Zwift View workout More workouts like this

Week 8

Workouts: 4

Total distance: 25.7 km

Average workout:

Distance 6.4 km

Zone distribution

Z1: 0.2 km

Z2: 7.9 km

Z3: 2 km

Z4: 10 km

Z5: 5.5 km

Z6: 0 km

1%
31%
8%
39%
22%
0%

Select a workout, or scroll down to view all workouts.

Workout overview

Distance: 5.226 km

Zone distribution

Z1: 134 m

Z2: 2680 m

Z3: 804 m

Z4: 0 m

Z5: 1608 m

Z6: 0 m

3%
51%
15%
0%
31%
0%

A set of fast quarters/400s will keep the system primed and ready go.

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Workout overview

Distance: 3.217 km

Zone distribution

Z1: 101 m

Z2: 1991 m

Z3: 805 m

Z4: 0 m

Z5: 320 m

Z6: 0 m

3%
62%
25%
0%
10%
0%

Some final miles with a bit of up-tempo speedwork just to keep you where you need to be.

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Workout overview

Distance: 7.239 km

Zone distribution

Z1: 0 m

Z2: 3216 m

Z3: 402 m

Z4: 0 m

Z5: 3621 m

Z6: 0 m

0%
44%
6%
0%
50%
0%

It is time to rest up and sharpen up. Some short speed intervals to get your legs primed for the weekend.

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