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10K Training Plans
The ideal step up from 5K. Multiple plans for different time goals and experience levels.
3
Training Plans
10 kilometers (6.2 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
Advanced
Target
Sub-40:00
10K Advanced Training Plan
Maximize your 10K performance with targeted VO₂ max, threshold, and endurance workouts
5–6 times per week
10 weeks
What's Included:
- Periodized high-intensity interval training
- Dedicated threshold and race-pace workouts
- Progressive long runs for endurance
- Built-in taper for optimal race performance
Most Popular
Intermediate
Target
Sub-50:00
10K Intermediate Training Plan
Enhance speed and endurance for a strong 10K performance with targeted workouts
5 times per week
8 weeks
What's Included:
- Periodized interval and threshold workouts
- Progressive long runs
- Science-based taper strategy
- Integration of strength and mobility
Beginner
Target
Finish 10K
10K Beginner Training Plan
Build your endurance and complete your first 10K with confidence using gradual progression and balanced metric workouts
4 times per week
10 weeks
What's Included:
- Gradual run–walk progression
- Balanced aerobic and recovery sessions
- Gentle introduction to tempo workouts
- Structured long-run build-up
- Dedicated taper for optimal race performance
Training for 10 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 10 kilometers (6.2 miles) success.