What the plan looks like
Two weeks straight from the builder, for a regular runner on 5 days a week whose race time points to about 50:01 for 10K.
Free 10K training plan
A week-by-week 10K plan with paces from your own race time, built in about a minute.
Build my planFree. No account. About a minute.
- Plan length
- 4-24weeks
- Counted back from race day
- Running days
- 3-7a week
- Longest run
- 8.5-18km
- Set by your level
- Taper
- 2weeks
- Race week included
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
|---|---|---|---|---|---|---|---|---|
| 5Build | Rest | 3 × 800 m | 5.5kmeasy + strides | 3 × 5 min threshold | Rest | 5.5kmeasy | 9kmlong | 33km |
| 8Peak | Rest | 4 × 1000 m at 10K pace | 8.5kmeasy + strides | 20mintempo | Rest | 8.5kmeasy | 11kmlong | 44.5km |
See all 10 weeks
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
|---|---|---|---|---|---|---|---|---|
| 1Base | Rest | 4.5kmeasy + strides | 4.5kmeasy + strides | 4.5kmeasy | Rest | 4.5kmeasy | 7.5kmlong | 25.5km |
| 2Base | Rest | 6 × 60 s hills | 5kmeasy + strides | 5kmeasy + strides | Rest | 5kmeasy | 8kmlong | 28.5km |
| 3Build | Rest | 3 × 800 m | 5kmeasy + strides | 5kmeasy | Rest | 5kmeasy | 8.5kmlong | 30km |
| 4Build, easier | Rest | 2 × 5 min threshold | 4kmeasy + strides | 4kmeasy | Rest | 4kmeasy | 7kmlong | 24km |
| 5Build | Rest | 3 × 800 m | 5.5kmeasy + strides | 3 × 5 min threshold | Rest | 5.5kmeasy | 9kmlong | 33km |
| 6Build | Rest | 3 × 800 m | 6kmeasy + strides | 3 × 5 min threshold | Rest | 6kmeasy | 9.5kmlong | 36.5km |
| 7Peak | Rest | 4 × 800 m | 6.5kmeasy + strides | 20mintempo | Rest | 6.5kmeasy | 10kmlong | 40km |
| 8Peak | Rest | 4 × 1000 m at 10K pace | 8.5kmeasy + strides | 20mintempo | Rest | 8.5kmeasy | 11kmlong | 44.5km |
| 9Taper | Rest | 4 × 800 m at race pace | 6.5kmeasy + strides | 6.5kmeasy | Rest | 6.5kmeasy | 11kmlong | 38.5km |
| 10Race week | Rest | 5kmwith race-pace pickups | 6kmeasy | 4kmeasy | Rest | 3kmshakeout | 10K race | 28km |
The four phases
Weeks as in the 10-week sample. A longer or shorter plan stretches or squeezes each phase.
Base
Weeks 1 to 2
Easy running with strides, then hill repeats. No fast running yet.Build
Weeks 3 to 6
Intervals and threshold runs, with an easier week every fourth week.Peak
Weeks 7 to 8
Reps at 10K pace and a longer tempo run, in the biggest weeks of the plan.Taper
Weeks 9 to 10
Down to about 80% of the peak week, then race week. One short race-pace session stays.
Paces by goal time
| Goal | Pace /km | Pace /mile | Start from |
|---|---|---|---|
| Sub 40 minute | 3:59 | 6:26 | 41:42 |
| Sub 45 minute | 4:29 | 7:14 | 47:13 |
| Sub 50 minute | 4:59 | 8:02 | 52:48 |
| Sub 55 minute | 5:29 | 8:50 | 58:28 |
| Sub 1 hour | 5:59 | 9:39 | 1:04:11 |
Each goal opens its own plan. For any other time, the 10K pace chart covers 30 to 80 minutes, or see all goal plans.
Who it suits
- Runners moving up from 5K who can already run without stopping. A new runner's plan starts at 11 km a week, with a 4 km long run.
- Never run before? Start with Couch to 5K.
- Ready for longer? The half marathon plan is the next step.
10K training plan FAQ
How many weeks do I need to train for a 10K?
Run-R builds a plan for any race 4 to 24 weeks away, counted back from race day. Its goal-time plans use 10 weeks, a typical training block. With under 4 weeks you get a short sharpening block rather than a full build.
How long should my longest run be for a 10K?
Up to 8.5 km for new runners, 13.5 km for regular runners and 18 km for experienced runners, all at easy pace. It grows with your weekly distance.
How many days a week should I run for a 10K?
Anything from 3 to 7. New runners are kept to 5 days at most, and nobody gets more than two hard sessions a week.
I have only run a 5K. Can I use that time?
Yes. Your 5K time gives a VDOT score, which sets your 10K paces and predicts your 10K. A 25:00 5K, for example, points to about 51:53 for 10K.
Which sessions matter most for a 10K?
Threshold runs and intervals in the build, then reps at 10K pace in the peak weeks, such as 4 × 1000 m at 10K pace. Most of each week stays easy.
How long is the taper for a 10K?
2 weeks, counting race week. The week before drops to about 80% of your biggest week, then race week is a few short runs, a shakeout and the race.
Weighing up other plans? Compare Run-R with Runna, Hal Higdon and Nike Run Club.