10K Running

ABOUT THIS PROGRAM

This is a 16-week fixed-length running program built to develop speed and endurance over the 10K distance. You purchase the program and start whenever you are ready.

It was co-created by Laura Horvath and ultra trail runner Daniel Olvaszto, and developed from real coaching experience. The exact progression in this program is what Laura and three other athletes from different backgrounds and running levels used to measurably improve their 10K speed. It has been tested, refined, and it works.

The program begins with a baseline threshold test. From that result, all sessions are built around your individual paces, so the training is precise and progressive from Week 1 through Week 16. No guesswork. No generic pacing. Every session is personal to you.

WHAT YOU WILL FIND

– A baseline test to establish your individual training zones.

– 3 sessions per week, averaging 75 minutes each.

– Structured threshold, interval, and long run sessions with specific pace targets.

– Coach notes for every session explaining the intent and execution.

– A progressive 16-week build designed for real, measurable 10K improvement.

– A benchmark retest in Week 15 to measure your progress.

– A final race effort in Week 16.

WHO THIS IS FOR

All levels. Whether you are a first-time structured runner or an experienced athlete looking to sharpen your 10K, the program adapts to you through your baseline result. The workouts are the same. The paces are yours.

HOW IT WORKS

STEP 1

Complete the Threshold Test

This is your starting point.

It sets your Heart Rate zones and personal pace benchmarks for the entire 16 weeks.

Give it proper effort.

STEP 2

Follow the program, session by session

Three sessions per week.

Every session has a type (threshold, interval, or long run), a main set, a target HR zone, RPE, and coach notes.

Read the notes.

They matter.

STEP 3

Trust the progression

Weeks 1 through 4 will feel manageable.

That is intentional.

The load builds.

Stay patient through the early blocks and the later blocks will feel earned, not impossible.

STEP 4

Retest and race

Week 15 includes a threshold retest.

Week 16 is your 10K effort.

The program ends where it starts: with a test.

This time you will see exactly how far you have come.

KADUZS COACHING PRINCIPLES

– Leave wanting one more rep.

– Never win training and lose race day.

– Control early. Attack late.

– No junk volume.

– Finish sessions feeling capable, not destroyed.

– The plan adapts to the athlete, not the other way around.