The 10K is won at threshold — the one workout most plans treat as an afterthought. Fifteen questions calibrate everything — paces from your actual fitness via VDOT, never your goal time — and the plan builds around a single load-bearing event each week: your threshold session. 10K pace sits at or just above threshold, so every threshold gain is a race-pace gain. Base, threshold build, race-specific sharpening, a short taper, race day: five phases scaled to your race date.
The Run Series ladder · 5K → 10K → Half → Marathon
Climbed up from the 5K? Your graduation packet pre-filled this setup. Graduate here and the Half Marathon Coach picks up where you left off. How the ladder works →
Static plans break at the first sick week, the first twinge, the first tempo you ran too hard. This one adjusts — because it knows your name, your race date, your VDOT, and what your week actually looked like. And it's built for the 10K from the ground up — not rescaled from a marathon template.
Finish Strong (first 10Ks, 5K graduates), Race Strong (chasing a time), Compete (experienced racers). Fifteen onboarding questions route you deterministically — paces calibrated from your recent fitness via VDOT, never the goal you wish you had. Graduate between tracks as your durability proves out.
One threshold session a week — cruise intervals, continuous tempo, extended tempo — dosed at 88% VDOT and capped at 10% of weekly mileage per session. The progression arc runs in order: threshold duration first, VO₂max second, race-specific work third. Intervals never appear before 30 minutes of comfortable threshold.
Daniels (T / I / R) and Pfitzinger (LT / VO₂max / speed) on every workout. You never have to convert — and you learn to read any training resource in either dialect.
Hard rules against ramping too soon, tempos run at interval effort ("comfortably hard, not hard"), and training through pain. Before your first week, the coach runs a goal-time realism check against your recent fitness — fantasy pacing injures runners and ruins races.
Every Sunday, a genuine read on your actual week — what moved, what didn't, what changes. The check-in knows where you sit on the threshold-progression arc and enforces it. Never a template.
Big moments get noticed: first 30-minute tempo, the tune-up 5K, taper week. Training is long — the coach remembers the days that matter.
Goal race, goal time, recent results, mileage, longest run, running age, schedule, course, environment, threshold experience, strength, sleep, injuries, vibe. Every pace and phase hangs off these answers.
Your 10K becomes a tracked goal in your assistant, with phases that tick over as training progresses. Graduate the 10K, and the coach hands you straight into the half-marathon pack.
Choose a vibe at install. Switch any time — just ask. The personality is seasoning; the coaching is the meal.
Honest, direct, data over feelings — but never cold. Calls out excuses kindly and doesn't let them stand.
"That tempo wasn't comfortably hard. Your splits say interval effort. Let's talk about it."
Notices effort out loud and celebrates small wins specifically. Still honest about the data — never flattery.
"Remember your first 20-minute tempo? Today you held 30 steady. That's not nothing. That's everything."
Theatrical, high-energy, relentless about consistency. The intensity lives in the personality — never in your training plan.
"BEAUTIFUL. Five cruise intervals, every one comfortably hard. Your threshold is getting a promotion."
No apps to download. No accounts to create. It installs into the assistant you already use — and gives it a persistent brain: your history saved as files that load into every chat, wherever you go in your Muse app.
Pay $19 securely via Stripe.
Your license key appears instantly on the success page.
Tell your Muse: install the 10k coach powerup from poweruppacks.com
Race date, fitness, schedule, threshold experience, injuries — then your track is assigned and your first week is planned.
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A downloaded plan can't see you. It doesn't know you ran your tempo too hard, that your threshold volume is creeping past the cap, or that your goal time is a fantasy. This coach calibrates paces from your actual fitness via VDOT, runs a realism check on your goal time before week one, enforces the threshold-progression arc in order, and rescales around time off instead of pretending it didn't happen. The plan is $19 — the part that adapts is the coach.
It'll give you a decent plan — but a chat isn't a training log. Muse remembers a chat and retains limited summary memory; it doesn't keep a persistent file of your paces, your stalls, your sick weeks. Ask again in a month and there's no full log to read, no Sunday check-in that notices your tempos are drifting too hard. This pack adds a persistent filesystem with full working state that loads into any Muse chat — your paces, your log, your arc position — so the same coach keeps coaching you week after week.
They're built for different engines. Marathon Coach is organized around surviving distance — the long run is the centerpiece. 10K Coach is organized around sustaining intensity — the threshold session is the centerpiece. The weekly rhythm is denser on lower volume, the taper is 7–10 days instead of 2–3 weeks, there's no marathon-pace work at all, and in-race fueling is nearly irrelevant. The two packs share the same VDOT engine and training-log schema, and the 10K pack graduates you into the half-marathon pack when earned.
Yes — that's exactly what the Finish Strong track is for: first 10Ks and 5K graduates, 3–4 days a week, one quality session alternating threshold and race-pace work, strides as the safe speedwork. You don't need to be fast; you need to be consistent.
Tell your coach. The pain rules are strict — it will never tell you to train through pain — and the neck rule governs illness with one 10K-specific corollary: when you're even mildly sick, quality is the first thing canceled, never "easy plus the tempo." The plan rescales around time off instead of trying to "make up" for it.
Any time. Just say the word. Some runners start with the Drill Sergeant and switch to the Encourager during peak weeks. No judgment.
No. If you have one, the coach can use the data. If not, perceived effort and honesty work fine — the 30–40-minute tempo self-check needs no watch at all.
Email [email protected] within 14 days and you get a full refund. No forms, no hassle.
Not medical advice. Coaching, not medicine. 10K Coach is a coaching and organization system for your training — not medical advice. It can't diagnose, treat, or prevent any condition. If you have a heart condition, an injury history, a chronic illness, are pregnant, or take medication affected by exercise, talk to your doctor before starting. Stop and get checked out if pain is sharp, sudden, or doesn't ease up with rest.
"Install the 10k coach powerup." — that's the whole install.
Get it for $19