PAXFIT / 10K
Hybrid training planner
Lea A. · 12-week race preparation

Build the engine.
Keep the strength.

Build the endurance to run your best 10K while keeping the strength you’ve worked for. Over 12 weeks, your runs progress from aerobic foundations to race-pace work, while two focused strength sessions keep you lifting with purpose. Planned recovery weeks and a final taper help you arrive at the start line ready to perform.

Foundation

Week 1

3 runsper week
2 liftsstrength sessions
7 kmlong run
Training loads are rounded to the nearest 2.5 kg from your starting 5RM. They are suggested loads, not mandatory targets. Update the benchmark if a new 5RM is tested safely. Keep 1–3 reps in reserve, use pain-free ranges, and adjust for fatigue. Progress only if recovery is good. Repeat or reduce a week if soreness, fatigue or pain persists. Maintain the order of hard and easy days when moving sessions. This is a general adaptation of Perform, not an individual prescription.