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10 Mile Training Plans
Bridge the gap between 10K and half marathon with this challenging middle distance.
3
Training Plans
16 kilometers (10 miles)
Race Distance
All Levels
Beginner to Expert
Choose Your Target Time
Select a training plan based on your current fitness level and time goals
Most Popular
Intermediate
Target
Sub-75:00
10 Mile Intermediate Training Plan
Build endurance and speed for your 10-mile race with science-based training
5 times per week
10 weeks
What's Included:
- Polarized training approach (80% easy, 20% moderate-high intensity)
- Progressive lactate threshold development
- Race-specific pace work
- Flexible cross-training options
- Scientific pacing guidelines
- Built-in recovery and taper periods
Advanced
Target
Sub-70:00
10 Mile Advanced Training Plan
Science-based advanced program for experienced runners targeting sub-70 minute performance
5-6 times per week
12 weeks
What's Included:
- Periodized training with distinct mesocycles
- Lactate threshold focus for 10-mile specific fitness
- Progressive VO2max development
- Race-specific pace work in final 4 weeks
- Systematic taper with maintained intensity
- Flexible cross-training options
Beginner
Target
Finish 10 miles
10 Miles Beginner Training Plan
Build endurance gradually to complete your first 10-mile (16.1 km) race
4 times per week
10 weeks
What's Included:
- Progressive long-run buildup
- Balanced recovery with cross-training
- Structured moderate-pace and interval sessions
- Gradual taper for optimal performance
Training for 16 Success
Get additional training tips and guidance from our comprehensive blog articles.
Read Training ArticlesReady to Start Training?
Choose your target time and begin your journey towards 16 kilometers (10 miles) success.