10 km de Lyon 2027: training plan
10 km de Lyon — 10 km · Lyon. 11 weeks, 4 sessions a week, up to 44 km and a 1h25 long run at the peak. Here is the preparation structure Endu generates for an athlete at intermediate level, for a race in June 2027 (the exact day is not announced yet). Your plan will be calibrated on the date you enter, your MAS, your available days and your feedback after every session.
Your plan for 10 km de Lyon
A plan set to your level and free days, which adapts to your feedback after each session.
Your goal time?
14-day trial, cancel anytime.
- weeks
- 11
- sessions
- 44
- sessions / week
- 4
- peak week
- 4.2 h
Plan structure
Periodised in phases: build the base, move to race-specific work, then taper before the race.
- BaseWeeks 1–4 · 4 wk
- BuildWeeks 5–7 · 3 wk
- SpecificWeeks 8–9 · 2 wk
- TaperWeeks 10–10 · 1 wk
- Race weekWeeks 11–11 · 1 wk
Volume progression
Week by week: lighter recovery weeks are built in to absorb the load.
| Wk | Phase | Hours | km |
|---|---|---|---|
| 1 | Base | 2.5 h | 25 |
| 2 | Base | 2.7 h | 26 |
| 3 | Base | 2.9 h | 29 |
| 4 | Base | 3.1 h | 31 |
| 5 | Build | 3.4 h | 35 |
| 6 | Buildrecovery | 2.6 h | 26 |
| 7 | Build | 3.6 h | 37 |
| 8 | Specific | 3.9 h | 40 |
| 9 | Specific | 4.2 h | 44 |
| 10 | Taper | 2.5 h | 25 |
| 11 | Race week | 2.3 h | 23 |
Sample week — week 7 (Build)
Real sessions from the plan with their targets. Each session is detailed step by step, and can be sent to a Garmin or COROS watch.
- MondayEasy37 min easy37 min · 6 km
- TuesdayHard5 × 5 min at threshold1 min jog recovery55 min · 10.2 km
- FridayVery hard3 × 1 km at MAS3 min jog recovery47 min · 8.5 km
- SundayEasyLong run 1 h 181 h 18 · 12.6 km
Example generated for a intermediate-level profile (MAS 15 km/h, 4 days available per week). Your plan will depend on your level, availability and feedback.
This plan’s check-up
Pass
A 11-week build (recommended minimum: 6); a longest run never more than 7% above the previous month’s; volume rising at most 11% from one week to the next; 87% of the time at easy effort; a taper cutting volume by 45% in race week.
2 worth knowing · 14 checks passed
Remarks
Lighter weeks — 5 loading weeks in a row without a lighter week (up to week 5).
Strength training — No strength session.
The 14 checks passed, in detail
Length of the build — 11 weeks: enough for this race (recommended minimum: 6).
Sessions per week — 4 sessions a week: the minimum for this race is met.
Volume progression — Running volume rises at most 11% from one week to the next (a signal appears beyond 20%).
Long run increase — Each week, the longest run is at most 7% longer than the longest of the previous month (benchmark: 10%).
Weight of the long run — The long run keeps a reasonable share of the week.
Intensity distribution — About 87% of the time at easy effort: the most common distribution among trained endurance athletes.
Demanding sessions — No more than 2 demanding session(s) a week: suited to the level.
Hard days back to back — Demanding sessions are separated by easy days.
Rest days — At least one rest day a week.
Easy run pace — Easy runs are truly easy (slower than 5:43/km).
Race-specific work — 4 race-specific sessions in the last block.
Taper — Volume drops 45% in race week.
Intensity during the taper — Short race-pace efforts remain in the last two weeks.
Frequency during the taper — The number of sessions stays close to usual (100%).
Endu runs its own plans through the plan check open to everyone: same public rules, same thresholds, same sources. The rules and their sources, and a check of your own plan.
Why this plan works
Science-based periodisation
Base → build → specific → taper, with a recovery week every 3 to 4 weeks. Load goes up, but never two hard weeks in a row without a breather.
Paces, not vague feelings
Every session has target zones (pace, HR) computed from your MAS or a reference performance. A MAS test is built into the plan if you don't know yours.
A plan that listens
After each session you rate how it felt (RPE). Too hard? The plan eases what follows. Skipped a session? It reschedules or absorbs it.
On your watch
On Garmin with the Endu app, on COROS by direct sync: the guided workout shows up on your wrist, step by step.
Reviews
What our users say.
4.8/5
Your plan, not a template athlete's
This plan is generated for an athlete at intermediate level with 4 days available per week. Yours will be calibrated on your MAS, your available days and your feedback after every session. 3 minutes. 14-day trial, cancel anytime.
Create my plan for 10 km de Lyon14-day trial, cancel anytime.
Frequently asked questions
- 10 km de Lyon: how many weeks of preparation?
- For an athlete at intermediate level, Endu builds a 11-week preparation. If your race is closer, the plan compresses phases while keeping the taper; if it's further away, it lengthens the preparation, and when the gap is large the preparation starts right away, gently and at your current volume, before building up.
- Is this plan well built?
- Pass at Endu’s plan check, the same as for any plan: 14 of 14 checks passed. A 11-week build (recommended minimum: 6); a longest run never more than 7% above the previous month’s; volume rising at most 11% from one week to the next; 87% of the time at easy effort; a taper cutting volume by 45% in race week. The rules and their sources are public on endu.fr/en/controle-technique.
- How many sessions per week?
- This example has 4 sessions per week. You choose 3 to 7 training days and the exact days (e.g. Tue, Thu, Sat, Sun): the plan sticks to them.
- I'm a beginner, is this plan for me?
- The plan adapts to your declared level (beginner to semi-pro): starting volume, progression and intensity change. Endu also offers a "Discovery" mode without a race to build a base first.
- Can I follow sessions on my watch?
- Yes, on Garmin and COROS. On Garmin, the Endu app (Connect IQ Store) shows today’s session and starts it as a guided workout. On COROS, link your account from your profile: your running, trail and cycling sessions land in the watch calendar. Other brands are not supported yet.
- How much does it cost?
- 14-day free trial, then €7.99/month with no commitment or €59.88/year (€4.99/month). Unlimited objectives and sports.